Stand with your arms at a firm wall with your feet hip-width apart. Place your palms on the walls, your arms shoulder-width apart and shoulder-high. This is the starting position.
Bend your elbows and bring your chest toward the wall, tightening your abs. Keep your elbows at a 45-degree angle away from your body, instead of looking outwards. Push yourself back to the starting position.
To enhance this movement, you have a few options. The first thing you can do is change the leg angle. The further the wall is, the more difficult the movement will be. If you want, you can use a table or a sturdy table. Push-ups will become more difficult as you move closer to the floor.
Once you are proficient, you can do knee push-ups on the floor and eventually switch to standard push-ups as you feel stronger.
Combining 20-minute exercise with other movements such as squats, walking... can help you maintain strength and balance as you age.
You can increase the intensity of each exercise to increase strength or use easier variants for movements that you find difficult.
