Magellan LongevityStronger for Longer
Exercises

The six movements and the balance set

Everything uses a chair, a step, a wall and something heavy from the kitchen. Learn the easiest level with perfect form first; earn each level up.

Back to the plan

Equipment

  • A sturdy chair without arms (and one with arms for the TUG test).
  • The bottom stair with a rail, or a sturdy step.
  • Two gallon water jugs or a backpack with books — your first weights.
  • Optional: a resistance band with a door anchor; a pair of dumbbells later.
  • A counter or heavy chair back for balance work; a hallway of 4 meters for the walking test.

Strength — six movements

Two sessions a week, at least a day apart. Do all six each session. Sets and effort by stage are on the plan page. Demonstrations are from Dr. Radu's own exercise library.

Sit-to-stand Squat

Thighs, hips

Cue: Feet under knees, lean forward from the hips, push the floor away, stand tall; sit back down slowly with control.

Levels (easiest first)
  1. Hands on thighs or chair arms to help
  2. Arms crossed, no hands
  3. Three-second lower, one-second pause at the bottom
  4. Hold a backpack, water jug or dumbbell at the chest
  5. Lower chair or cushion removed; one leg doing most of the work with support

Chair version: Partial stands: rise a few inches off the seat and sit back, hands on the seat; progress to a full stand with hands.

Hip hinge Hinge

Back of hips and thighs, lower back

Cue: Soft knees, hands sliding down the thighs, push the hips back like closing a drawer with them; back stays long; return by squeezing the buttocks.

Levels (easiest first)
  1. Hands on a chair back, small hinge
  2. Unsupported hinge to hand-on-knees depth
  3. Hinge holding a jug or backpack in front of the thighs
  4. Slow three-second hinge with a heavier load
  5. Single-leg reach hinge with fingertips on a counter

Chair version: Seated hinge: sit tall, hinge forward from the hips with a long back, return by squeezing the buttocks.

Step-up Step / split stance

Thighs, hips, calves — one leg at a time

Cue: Whole foot on the step, drive through the heel, stand fully tall on top, lower slowly under control.

Levels (easiest first)
  1. Bottom stair with the rail, alternate legs
  2. Bottom stair, fingertips only
  3. Higher step (two stairs or a sturdy box)
  4. Step-up with a backpack or jugs
  5. Split squat: one foot forward, one back, lower straight down

Chair version: Seated marching with a tall spine; progress to standing marches holding the counter.

Push Push

Chest, shoulders, arms

Cue: Body in one straight line, elbows at about 45 degrees, lower until the chest nearly touches, push away fully.

Levels (easiest first)
  1. Wall push-up
  2. Counter or table push-up
  3. Knee push-up on the floor
  4. Full floor push-up
  5. Overhead press with jugs or dumbbells, or push-ups with feet raised

Chair version: Seated press: push a water bottle or light weight straight up from the shoulders; wall push standing close to the wall.

Pull Pull

Upper back, shoulders, arms

Cue: Shoulders down and back, pull the elbows past the ribs, squeeze between the shoulder blades, return slowly.

Levels (easiest first)
  1. Light band row (band around a door handle or post)
  2. Heavier band, or slower three-second return
  3. Single-arm row with a jug, hand on a chair
  4. Heavier jug or dumbbell row
  5. Towel row leaning back from a door frame, or a suspension trainer

Chair version: Seated band row: band around the feet, pull the elbows back; or a towel isometric pull with a partner or a doorknob.

Heel raise & carry Calf / carry

Calves, grip, core, hips

Cue: Rise onto the balls of the feet, pause at the top, lower slowly; for carries, stand tall and walk normally with the weight at your sides.

Levels (easiest first)
  1. Two-leg heel raise holding a counter
  2. Two-leg heel raise, no hands
  3. Single-leg heel raise with support
  4. Farmer's carry: walk 30–60 seconds with a jug in each hand
  5. Single-leg heel raises plus heavier carries

Chair version: Seated heel and toe raises; progress to standing heel raises holding the counter.

Balance — the daily set

Five to ten minutes every day at your current level, next to a counter. From week 5, three sessions a week are longer (15–20 minutes): do every exercise twice.

Single-leg stand Balance

Ankles, hips, the balance system

Cue: Lift one foot a few inches. Hold up to 30 seconds each side.

Levels (easiest first)
  1. Both hands on the counter
  2. Fingertips
  3. Hands off, arms crossed
  4. Head turns; eyes closed only with the counter in reach
Tandem standOne foot directly in front of the other, heel to toe. Hold 30 seconds, then switch.
Heel-to-toe walkTen steps forward along a line or the edge of a counter, heel touching toe.
Sideways walkTen steps to the left, ten to the right, knees soft, do not cross the feet.
Backward walkTen slow steps backward along the counter, reaching back with the toes.
Weight shiftsFeet shoulder-width; shift weight slowly left to right, then forward to back, ten each, like slow tai chi.
Toe raisesRock back onto the heels lifting the toes, ten times, tall spine.
Walk and turnWalk five steps, turn around slowly through 180 degrees, walk back; both directions.

Chair track

For anyone who cannot stand up from a chair five times without using their hands, cannot stand unsupported for a minute, uses a walker indoors, or was told to start gently.

  • Strength twice a week using the chair versions of the six moves (seated marches, partial stands with hands, seated hinge, seated press, seated band row, seated heel and toe raises).
  • Balance every day at level 1 — both hands on the counter — starting with weight shifts, toe raises and heel raises; add tandem stand when steady.
  • Walking indoors with support, three times a day for two to five minutes; add a minute a week.
  • Graduate to the standard track when you can do five sit-to-stands without hands and stand unsupported for one minute.
Stop and rest if you notice: Chest pain or pressure · Sudden or unusual breathlessness · Dizziness, light-headedness or feeling faint · A racing or irregular heartbeat · Sudden, sharp or worsening pain · Anything that frightens you. Stop, sit, and rest. If symptoms do not settle within minutes, or you have chest pain, fainting, or one-sided weakness or slurred speech, call 911.

Form matters more than level. If a movement hurts in a joint (not a working muscle), drop a level; if it still hurts, leave it out this week and ask your clinician or a physical therapist.