Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director at Physical Therapy Central’s West Edmond location, was recently featured in a Fit&Well article sharing a 5-minute exercise routine she shares with older adults.
In the piece, Devin shares a simple, five-minute strength and balance routine designed specifically for older adults and true beginners—those who may feel discouraged by workouts that claim to be “beginner-friendly” but are anything but.
A Safe, Effective Beginner Workout for Strength and Stability
As a board-certified orthopedic specialist, Devin works extensively with older adults who want to maintain mobility, independence, and confidence. Her approach prioritizes:
- Slow, controlled movement
- Proper breathing mechanics
- Pain-free ranges of motion
- Optional support for added safety
- Functional exercises that translate to daily life
The result is a low-impact workout that builds foundational strength and improves balance without overwhelming the participant.
The 5-Minute Foundational Strength Circuit
This routine requires minimal equipment and can be performed at home. One round takes approximately five to seven minutes to complete:
- Sit-to-Stand – 8–10 reps
- Heel Raises – 15–20 reps
- Wall Push-Ups – 8–10 reps
- Standing March – 30–45 seconds
- Step-Back to Toe Tap – 30–45 seconds
Participants can begin with one round and gradually progress to two as strength and stamina improve. The exercises are intentionally functional, supporting movements like rising from a chair, climbing stairs, and maintaining balance while walking.
Why Foundational Strength and Balance Matter
For older adults, building strength and improving balance are critical to reducing fall risk, maintaining independence, and supporting long-term mobility. Devin emphasizes that exercise doesn’t need to be complex or high-intensity to be effective. Consistency, proper technique, and gradual progression are what drive meaningful results.
This five-minute routine demonstrates how approachable, evidence-based physical therapy principles can help older adults build confidence and strength safely at home.
If you’re looking to improve your strength, balance, or overall mobility, the experts at Physical Therapy Central are here to help. Find a clinic near you and take the first step toward moving with greater confidence and independence.
