5 Simple Workouts You Can Do at Home

Stay Active in Aiken or Hilton Head—No Gym Required

Life gets busy. Whether you're juggling work, caring for family, or enjoying retirement in beautiful South Carolina, it’s not always easy to get to the gym. But staying active doesn’t require expensive equipment or fancy memberships—just a little space, a few minutes, and a willingness to move.

At Novo Wellness, we care about more than just medical care—we care about your lifestyle, mobility, and long-term health. That’s why we encourage all our patients to integrate simple, sustainable movement routines into their daily lives. These 5 at-home workouts are perfect for people of all ages and fitness levels—especially those here in Aiken and Hilton Head Island who value healthy aging and independence.

“Regular physical activity reduces your risk of chronic disease, supports mental clarity, and keeps your joints and muscles strong—especially as we age,”
— Novo Wellness Clinical Team

1. The Chair Sit-to-Stand

Great for: Lower body strength, balance, and fall prevention

This simple movement mimics standing up from a chair—an essential daily activity that engages your glutes, hamstrings, and core.

How to do it:

• Sit in a sturdy chair with feet flat on the floor

• Cross your arms over your chest

• Press through your heels to stand up

• Slowly lower back down to a seated position

• Repeat 10–15 times

“The sit-to-stand exercise is often used in fall prevention programs for older adults and has been shown to improve functional independence,”
(Journal of Geriatric Physical Therapy, 2018)

2. Wall Push-Ups

Great for: Upper body strength, posture, and shoulder stability

Forget the floor—this gentle push-up variation is easy on the wrists and works your chest, shoulders, and arms.

How to do it:

• Stand arm’s length away from a wall

• Place your palms flat against the wall at shoulder height

• Slowly bend your elbows to bring your chest toward the wall

• Push back to the starting position

• Complete 2 sets of 10 reps

Tip: Keep your body in a straight line from head to heels.

3. Marching in Place

Great for: Cardiovascular fitness, joint mobility, and coordination

Perfect for rainy days or TV time, this workout is gentle on the joints and great for getting your heart rate up.

How to do it:

• Stand tall with feet hip-width apart

• Raise one knee up toward your chest, then lower

• Repeat on the other side

• Continue marching for 1–2 minutes

Want more intensity? Add arm swings or light hand weights.

4. Standing Side Leg Lifts

Great for: Hip strength, core balance, and stabilizing your gait

This move strengthens the outer hips and thighs—important for walking stability, especially on uneven surfaces like sand or trails in Hitchcock Woods or Hilton Head’s beach paths.

How to do it:

• Stand behind a chair and hold the back for support

• Shift weight to one leg and slowly lift the other leg out to the side

• Lower with control

• Do 10 reps, then switch legs

• Repeat for 2 rounds

5. Deep Breathing + Gentle Stretching

Great for: Flexibility, stress relief, and recovery

This isn't a workout in the traditional sense—but combining breath work with stretching supports circulation, reduces stiffness, and lowers stress hormones.

Try this routine:

• Inhale deeply for a count of 4

• Hold for 2

• Exhale slowly for a count of 6

• While breathing, reach arms overhead, stretch side to side, and roll shoulders back

• Spend 5 minutes daily focusing on slow breath and gentle movement

According to the Harvard Health Letter, stretching combined with mindful breathing can “decrease muscle tension, improve range of motion, and help regulate the nervous system.”

Stay Moving, Stay Well

You don’t need to leave your house—or even change your clothes—to benefit from these exercises. Just a few minutes a day can:

• Reduce stiffness and joint pain

• Improve heart health

• Support weight management

• Boost energy and mood

• Lower the risk of falls and injuries

Whether you're in Aiken, Hilton Head Island, or anywhere in between, these simple routines are an easy way to stay on track with your wellness goals—especially when paired with other services like IV nutrient therapy, Platinum Physicals, or regenerative medicine offered at Novo Wellness.

Let’s Talk About Your Health Goals

Need more help building a plan that works for your body and lifestyle? At Novo Wellness, we’re here to support your whole-body health through medical care, movement, nutrition, and more. Let’s create a strategy together to help you feel your best—now and for years to come.

Contact Us

Novo Wellness – Aiken, SC

Author

Dr. William E. Durrett Dr. William E. Durrett, MD, is a board-certified anesthesiologist and interventional pain management specialist who provides innovative regenerative medicine services at Novo Wellness in Aiken and Hilton Head Island, South Carolina. A graduate of the University of Georgia and the Medical College of Georgia, Dr. Durrett completed his anesthesiology and pain management residencies at the Medical College of Georgia. With over a decade of experience as a national seminar speaker, he remains at the forefront of advancements in pain management, ensuring his patients receive the latest and most effective treatments.