You don’t need to lift any weights over your head or do handstands to feel stronger and more independent. You just need to add some simple and fun exercises into your daily routine.

As more Americans move into their 60s and 70s, the time is right to fend off the effects of frailty, such as fatigue, a higher rate of infection, and an increased risk for many serious health problems.

You’ll Feel the Benefits
If you’d like to bolster your strength even a little bit, try the exercises listed below. They can help you:

• Maintain your bone density
• Improve your coordination and mobility
• Lower your risk of falling
• Stay independent

Exercise for Better Strength
To start, you’ll need a sturdy chair, space around it to move easily, good shoes, and comfortable clothing.

• Warm up. Start with a five-minute walk, either outside or inside on a treadmill or around the house. Before you start any kind of exercise program, make sure to talk with your doctor.

Squats
Stand in front of the chair with your feet a bit wider than your shoulders and your arms out in front of you, parallel to the ground. Bend your knees and slowly lower your buttocks toward the chair, counting to four. Pause and stand again, counting to two. Repeat this 10 times.

Toe stands
Stand by the chair with your feet about shoulder-width apart and use the chair back to keep your balance if you need to. Raise yourself up onto the balls of your feet as you count to four, stay raised for two to four seconds, and then lower for a count of four. Repeat this exercise 10 times.

Wall pushups
Stand just beyond arm’s length from a wall and place your hands on the wall at shoulder height, shoulder-width apart. Use your arms to lower your body toward the wall as you count to four; pause and push back up as you count to four.

Arm exercises
Sit on the edge of the chair with your feet shoulder-width apart. Raise your arms high, wiggle your fingers for 10 seconds, and lower your arms. Next, try to touch your hands behind your back and reach for the opposite elbow. Hold this position for 10 seconds.