You’ve probably seen the gym commercials: 22-year-olds jumping on boxes and flipping tires. That’s not us — and it never needs to be.

A safe, evidence-based senior workout has exactly four ingredients (and you already own everything you need):

1. Strength (to carry groceries and get up from the toilet easily)
2. Balance (to prevent the falls we talked about last week)
3. Endurance (yes, walking counts here!)
4. Mobility (so hips and shoulders stop feeling “stuck”

The magic part? You only need 10–20 minutes, 2–3 times a week.

Here’s a “no-sweat” sample you can do at home today:

A. Wall Push-ups – 8–12 (strength)

B. Single-leg balance (hold kitchen counter if needed) – 20–30 seconds each side (balance)

C. Sit-to-stand from a chair (no hands if possible) – 10 (strength + endurance)

D. Seated “open the gate” (lift knee and rotate foot out) – 8 each side (mobility)

That’s it. Four moves, under 10 minutes, proven in studies to reverse years of muscle loss.

Most generic programs skip balance and mobility — that’s why so many people get hurt. We never will.

Try those four moves once this week. Notice how much steadier you feel carrying laundry or stepping off a curb.