Daily Routines for Seniors
Keep your body working.
Stay independent.
Simple, easy‑to‑follow routines you can do anywhere — no gym, no equipment. Written by a physical therapist who's been there herself.
Do you have a plan?
Planning for Retirement?
You may plan to have the money to retire and a bucket list of things to do — but did you include a plan to bring a body along to live the life you dreamed of?It doesn't matter how much money or how many bucket list items you have if you have a hard time moving.
This book helps you build the routines so you can enjoy every moment of retirement.
Is This Book for You?
This book is for you, your friends, and your parents. If any of these sound familiar, you're in the right place.
You know you need to move more for better health and quality of life — but you're not sure where to start, and the word "exercise" doesn't exactly inspire you.
You already work out or go to the gym, but as you get older, you're looking for simpler routines you can do anywhere — without equipment.
You've tried exercise books, but they're too long, the print is too small, and the exercises are too complicated.
You want a plan — with manageable routines that help you build balance, flexibility, and strength so you can keep doing the things you love.
A Taste of What's Inside
Here are two sample exercises from the book. Simple movements you can try right now — no equipment needed.
Reach to Stretch
Stand with your feet shoulder‑width apart.
Clasp your fingers together and turn your palms down.
Stretch your arms out in front of you and up over your head.
Turn your body and head to the right, looking past your arm.
Reach to Stretch
Sit near the front edge of a sturdy chair, feet flat on the floor.
Lean forward slightly, press through your feet, and begin to stand.
Stand tall, pause, then slowly sit back down with control.
The book contains dozens more routines for balance, flexibility, and strength — all with clear instructions and photos.
Tips for Success!
Variety
Vary your daily routine to include balance routines, upper- or lower-body flexibility, and strengthening. Mixing it up keeps things fresh and works your whole body.
Don't Overdo It
Choose just enough routines and repetitions to meet your goals. Don't try to do all the routines in one session — some days, focus on upper-body flexibility; other days, lower-body or balance.
Set Your Own Goal
If you only do 10 minutes when your goal was 20, that's okay. It's better to do a few routines than to skip the day entirely. The goal is to do something every day — start small and stay consistent.
Meet Sandy Mortensen, PT
Sandy is a retired physical therapist who spent decades helping people overcome pain, injury, and surgery. Living in the heart of ski country in Summit County, Colorado, she has always been passionate about movement and quality of life.In her final years of practice, Sandy noticed a common thread: clients in their 50s, 60s, and 70s were losing strength, flexibility, and balance — and it was affecting every part of their lives. The routines she developed to help them recover also improved their overall quality of life.Now 80 years old and still skiing and hiking, Sandy wrote this book to share the same simple, effective routines with everyone. Her mission: help you bring a mobile, flexible, strong body along for life's journey — no gym required.
What Readers Are Saying
Real feedback from real readers who have used the routines in this book.
I have had the pleasure of knowing Sandy Mortensen, PT for many years. She is a highly experienced physical therapist with a wealth of knowledge. She has written a new book called "An Exercise Guide for Seniors, Alive at 65….Greater at 80!" It is clear and concise and very complimentary to Myofascial Release. It will help people to gain strength, flexibility and ease of motion. I highly recommend this important book.
John Barnes, PT
Myofascial Release Treatment Center & Seminars
This well-organized, thoroughly researched guide is packed with easy-to-follow strength and flexibility exercises you can do at home, no gym needed. Hallelujah!
Betsy S.
Age 74
Sandy's book has helped me to do a basic move that I wasn't able to do before. It may sound silly, but at the end of the day, I couldn't bend over to pick up both skis at once to carry to the car. Now I can! This book has made it possible for me to go up and down stairs with reduced pain in my knees. The routine suggestions at the end of the book are the most beneficial for moving more easily, and they're quick. I have been looking for a book like this for some time. Practical for seniors, explains the why and benefits for each move, and it is not 200 pages.
Kim T.
Age 64
© 2026 Sandy Mortensen. All rights reserved.