I’ve noticed something about Mother’s Day fitness stories: they almost always frame movement as a “nice extra” for women who’ve already done the heavy lifting for everyone else. Personally, I think that’s exactly backwards. If a mom’s body is the first workplace she ever had—raising kids, managing households, absorbing stress—then caring for it should be treated like the most serious responsibility in the room, not a decorative gesture.
On Mother’s Day 2026, veteran actor and dancer Helen—sharing her ongoing fitness approach at 87—paired up with celebrity trainer Yasmin Karachiwala to highlight five easy, low-equipment exercises. The idea is simple: keep moving, keep strengthening, and don’t treat age like a full stop. What makes this particularly fascinating is how these exercises aren’t about chasing a younger body; they’re about protecting the abilities that let you live independently and with dignity.
Movement as a form of respect
The core message behind this kind of fitness content is that mothers often “outsource” their own needs. I think what people don’t realize is that neglecting your own strength doesn’t just affect how you feel—it quietly changes your future options. Balance, leg strength, and safe mobility aren’t glamorous topics, but they’re the difference between “I can go there if I want” and “I can’t risk it anymore.”
Personally, I see Mother’s Day as a cultural loophole: we celebrate moms emotionally while letting their physical needs wait. One thing that immediately stands out is that these workouts are presented as accessible “starter actions,” which can lower the barrier for women who assume they’re too old for fitness. That’s important because belief is often the first limitation before any physical limitation shows up.
If you take a step back and think about it, this is also a story about identity. Many women define themselves through care—giving, managing, fixing—so the moment they “train,” they feel selfish. What this really suggests is a deeper question: do we actually believe moms deserve maintenance, or do we only approve of women’s self-care when it’s packaged as celebration?
The five exercises—and why they’re chosen
The set of exercises Helen and her trainer focus on is telling. They’re not random “feel-good” motions; they map to real-world functions: standing up, controlling your lower legs, extending through the knee, gripping stability via the hips and thighs, and navigating obstacles outdoors.
From my perspective, the smartest part of this list is its realism. It targets biomechanics you use all the time—getting out of a chair, stepping down, walking over uneven ground—so the effort becomes directly transferable. People often misunderstand fitness for older adults as mostly cardio or flexibility, but strength and balance are what protect you when life gets messy.
Here’s how each movement connects to a deeper practical purpose, with my commentary on what matters most:
Sit-to-stand (with an easier and a band-resisted version)
This movement is a foundation skill, not a “leg day trick.” Personally, I think it’s one of the clearest tests of functional strength because nearly every daily routine includes a variation of standing from a seated position. The advanced version using a resistance band adds tension while still keeping the motion joint-friendly—basically teaching the body to handle effort the way it will need to later.
What many people don’t realize is that power from standing isn’t just about muscles; it’s about coordination—hip and knee control, core engagement, and confidence. If someone can stand safely and repeatedly, they’re less likely to fear activity, and fear is a huge predictor of decline.Seated calf raises (with a supported “heels-out” option)
Calf strength often gets ignored until it becomes a problem—like stairs, uneven sidewalks, or quick recoveries after a stumble. From my perspective, this is where prevention starts to feel more personal: the calves help you stabilize and propel, and they’re tied to ankle control. That means this exercise quietly supports balance, not just muscle toning.
A detail I find especially interesting is the emphasis on controlling the heel raise and lower. That slow control matters because it trains the nervous system to respond smoothly, which is what you want if the ground shifts.
This raises a deeper question: why do we wait for “pain news” before we invest in “movement skills”?Seated leg extension (progressing into step-up and step-down)
Leg extension work targets the knee’s ability to produce controlled strength, while step-ups translate that strength into a real environment: curbs, stairs, and stepping down safely. Personally, I think step-down training is underrated, because that’s where many falls happen—when your body has to resist gravity. The progression shown makes sense: you build capacity at a seated angle, then you take that strength into weight-bearing.
What this really suggests is that training should feel like a conversation with your future self. If you train only the “easy” versions, you may build strength but not transfer it. People misunderstand this and treat fitness as isolated reps; transfer is the whole point.Seated ball squeezes (including a semi-squat challenge)
This is an interesting choice because it blends strength with isometric control—squeezing the ball with the thighs helps engage the inner and front-of-thigh muscles and supports hip stability. Personally, I think the ball is a clever tool for getting meaningful muscle work without requiring complex equipment or advanced technique. In my opinion, exercises like this also help people focus internally—on form and effort—rather than rushing for speed.
The advanced semi-squat version adds a stronger demand: now you’re not just squeezing in a relaxed posture; you’re holding stability under load. That’s psychologically valuable too. It reminds the body it can tolerate “being on” and not just “moving lightly.”Hurdle walk (stepping over small obstacles)
Walking over cones sounds simple, but it’s actually training your brain to handle environmental unpredictability. Personally, I think this is brilliant because real life doesn’t come with smooth floors and open paths. If you want independence, you must train for variety—curbs, cracks, thresholds, uneven outdoor surfaces.
A detail that I find especially interesting is that the exercise doubles as a confidence builder. You’re telling your body, “I can navigate obstacles,” and that reduces hesitation. What many people don't realize is that hesitation can be dangerous; cautious gait patterns can increase fall risk.
What’s really happening beneath the surface
If I’m honest, I don’t just see these exercises as physical training. I see them as a cultural correction.
For decades, a lot of older-adult messaging has been either “rest and accept it” or “train like an athlete.” This middle approach—simple, structured, progressive—doesn’t fit the extremes, and that’s why it’s so appealing. Personally, I think it empowers people who’ve been waiting for permission to try.
Another point: the exercises rely heavily on chair work and manageable progressions. That matters because comfort with the setup can determine consistency. In my opinion, consistency is the real superpower here. You can’t outsmart aging, but you can outpractice decline.
There’s also a subtle social lesson. Helen is a public figure, but the message is designed for moms in kitchens and living rooms, not gyms. This suggests a broader trend: fitness content is increasingly trying to meet people where they are rather than where influencers wish they were.
A safety note people shouldn’t skip
It’s easy to get inspired and forget caution, so I’ll say this clearly: older bodies deserve smart progression, not bravado. Reports like this often come from user-generated social media demonstrations, and claims typically aren’t independently verified. From my perspective, that’s not a reason to dismiss the ideas—it’s a reason to treat the exercises as general guidance.
If someone has pain, dizziness, recent injury, or balance issues, they should consider professional assessment. Personally, I think the best “Mother’s Day gift” is not just enthusiasm—it’s doing the basics correctly and safely, perhaps with a trainer or physiotherapist.
Final takeaway
The most provocative part of this story isn’t that a 87-year-old can do exercises—it’s what her example implies about our priorities. Personally, I think we should treat strength and balance the way we treat childcare: not once in a while, but as a continuous responsibility.
If you want a simple way to honor moms beyond sentiment, make movement practical. Choose one functional exercise (like sit-to-stand), do it consistently, and progress only when control is solid. This raises a deeper question for all of us: when will we start caring for the body we plan to live in?
Would you like me to write a shorter, punchier version of this article (more opinion, fewer exercise details) or keep it in this format?
