Justin Agustin

Gentle exercises from bed, like calf pumps, ankle circles, and leg elevations, can help reduce swollen feet and ankles by promoting better circulation. These movements activate the calf muscles, which act as a pump to return blood and fluid from the lower legs back to the heart. Elevating the legs further aids fluid drainage. Swelling often results from poor circulation or fluid buildup, especially in sedentary individuals. By keeping the blood flowing and lymphatic system active, these simple exercises support heart health, reduce discomfort, and improve overall mobility. Daily movement, even in bed, can play a vital role in restoring and maintaining health. #circulation #beginnerworkout #homeworkout

Doing gentle movements like heel and toe raises, ankle circles, and foot taps while seated during long travel helps stimulate circulation in your lower legs and feet. These simple movements activate your calf muscles, which act like a pump to move fluid and blo0dflow back up toward the heart. This helps reduce swelling in the feet and ankles, which is common during long periods of inactivity. Gentle ankle mobility exercises also help prevent stiffness and lower the chance of developing clots. They're easy to do in small spaces and can make a big difference in how your lower body feels after a long journey. #circulation #feetexercises #beginnerworkout

If you haven’t been moving much, these five exercises are the perfect place to start. Side steps help activate muscles that support your hips and balance. Standing hamstring curls wake up the back of your legs, making everyday movement feel easier. Knee raises strengthen your core and improve your posture. Heel and toe rocks keep your ankles mobile so you feel steadier when you walk. Low impact jacks gently get your heart pumping and boost your energy. You don’t need to walk miles... just start with these. A few minutes of movement each day can lead to big changes over time. #beginnerworkout #gentleworkout #fitnessforlife

That slow, shuffling gait is a subtle warning sign... it means your body is compensating for weakness, stiffness, or instability. But the good news is, you can do something about it. Simple balance exercises and gentle mobility routines can be done by beginners and seniors with limited mobility to improve coordination and confidence. Don’t wait for a fall to wake you up... start rebuilding your strength and stability today. #fitnessforlife #homeworkout #walk

Even if you’ve been inactive or sitting for years, you can still reawaken dormant muscles with this seated workout. Designed for beginners and people with limited mobility, these chair exercises improve circulation, build strength, and activate key muscles, without standing up. Follow along in the video to start moving safely today. #beginnerworkout #homeworkout #fitnessforall

My 5-in-5 challenge is in full effect at justinagustin.com and the Justin Agustin Fitness app! Five-minute micro workouts are perfect when you’re short on time or low on energy. They’re quick, manageable, and eliminate the pressure of committing to a long session. This small effort still boosts circulation, engages muscles, and improves mood—helping you build a consistent habit. Over time, these short bursts accumulate, leading to increased stamina, strength, and mobility. Consistency is more important than intensity for long-term success, and micro workouts make it easier to show up daily. By lowering the barrier to entry, they help you stay on track and make fitness a sustainable part of your lifestyle—even on your busiest days. #beginnerworkout #homeworkout #fitnessforall

If your knee sometimes buckles when you try to stand up from a seated position, you’re not alone, and there is something you can do about it. Simple, gentle exercises like knee extensions, heel and toe raises, straight leg lifts, and supine hamstring curls can make a real difference. These movements target the muscles that support your knees, your quadriceps, hamstrings, calves, and hips. As these muscles grow stronger, they help stabilize your knee, giving you more control and confidence when you rise to your feet. Even small improvements in strength can lead to big gains in independence, safety, and daily comfort. Start slow, stay consistent, and trust that each rep is a step toward stronger, steadier legs. #Fitness #homeworkout #knees

Gentle movement, even from a seated position, is essential for improving circulation, which helps deliver oxygen and nutrients to every part of the body. Healthy circulation supports heart function, reduces swelling, prevents clots, and eases joint stiffness. For those who spend a lot of time sitting, small movements like arm lifts or marching in place while seated can keep the blood flowing and muscles active. You do not need to stand or break a sweat to make progress. Every bit of movement counts. Your body benefits from consistent effort, and gentle activity can help you feel stronger and more energized. #circulation #sedentary #health #beginnerworkout

Happy 102nd birthday to my Lola (grandma in Filipino)! Like every year, I ask her what’s her best advice… Here’s what she had to say this year: Don’t worry, be happy. Smile. Keep Walking. Will do Lola, will do! ❤️ #grandma #advice #life

Your hips are one of the most mobile joints in your body, but modern life keeps them stuck in limited positions. In this video, we’ll gently unlock your hips with movements that restore their full range: forward, backward, side to side, and rotation. Perfect for beginners and anyone with tight or stiff hips from sitting too much. Improve your mobility, reduce discomfort, and start moving the way your body was designed to. Let’s get started! #hips #mobility #beginnerworkout

Standing alternating Supermans can be more effective than sit ups for beginners, seniors, and people with limited mobility because they strengthen the core without requiring you to get on the floor. This gentle movement targets the lower back, glutes, and shoulders, which are important for posture and balance, while avoiding the strain sit ups place on the neck and lower spine. Supermans also improve coordination and stability, both of which are important for daily activities and fall prevention. For those who struggle with joint pain or limited range of motion, this standing variation is safer, more accessible, and just as beneficial. #beginnerworkout #homeworkout #coreworkout

Even light exercises performed from bed can help prevent muscle loss by maintaining muscle activation. When muscles are inactive for long periods, the body begins to break them down, a process known as muscle atrophy. Gentle movement stimulates the nervous system and signals the body to preserve muscle tissue. Incorporating resistance bands adds controlled tension, which enhances muscle engagement without requiring heavy loads. This low-impact resistance provides enough challenge to slow or reverse muscle loss, especially important for individuals with limited mobility. Regular activation of muscle fibers supports strength, stability, and essential metabolic functions, helping maintain physical independence over time. ⁠ ⁠ Get your own resistance bands today and begin your fitness journey. Visit beginnerbands.com to get your very own high-quality JA Beginner Bands that will help you achieve your strength goals!⁠ ⁠ #beginnerbands #resistancebands #beginnerworkout⁠ ⁠

Poor circulation is a common consequence of prolonged sitting and inactivity. When you sit for long periods, bl00dflow to your lower body slows down, increasing swelling, numbness, and even clots over time. Regular movement, even while seated, helps stimulate vessels, improve oxygen delivery, and support overall vascular health. Studies show that consistent low-intensity activity can reduce cardiovascular conditions and improve leg function. Whether you have limited mobility or a sedentary job, incorporating movement throughout your day is essential for keeping your body functioning properly! #circulation #homeworkout #beginnerworkout

If you’re just starting out or returning to movement, gentle exercise is a powerful and uplifting way to begin. It allows your body to reawaken with ease, helps you feel connected and in control, and builds strength from the inside out. There’s incredible value in starting slow, your body responds best when it feels safe and supported. Every gentle movement is a celebration of progress, no matter how small. If you’ve been sedentary, this is your opportunity to feel more energized, capable, and confident. You’re not behind, you’re exactly where you need to be, and every step forward is a victory. #beginnerworkout

Building tricep strength is often overlooked, but it's essential, especially for beginners, seniors, or anyone with limited mobility. The triceps make up the majority of your upper arm, and weak triceps can make everyday movements like pushing up from a chair, getting off the floor, and doing everyday tasks more difficult over time. Strengthening them not only helps improve upper body support but also reduces strain on the shoulders and elbows. Start small with these exercises, your arms will thank you for it. Want JA Beginner Bands? Go to beginnerbands.com and get your gentle home gym kit today! #triceps #tonedarms #homeworkout

Doing reverse hyperextensions from the edge of the bed strengthens the glutes and lower back, which plays a big role in how you move and feel every day. Strong glutes support your hips and pelvis, making it easier to walk, stand, and climb stairs without strain. A strong lower back improves posture, reduces stiffness, and helps prevent injuries when bending, lifting, or getting out of a chair. This gentle exercise also improves circulation and spinal mobility, especially important if you sit often. By adding it to your routine, you build strength where it matters most for comfort, balance, and daily function. #glutes #beginnerworkout

Okay, don’t blame me for this silly intro 🤣 My editor has been begging me to use it all summer! But now that you’re here, let’s talk about how incredible pool workouts really are, especially for beginners, seniors, and anyone thriving with limited mobility. The water adds gentle resistance without the harsh impact, helping you move safely while protecting your joints. It’s effective, refreshing, and a great way to build strength without strain. Try 20 reps or go for 30 to 60 seconds per exercise. Repeat for 2 to 3 rounds. Let’s make a splash...you got this! 💪💦 No pool? No worries! Try the Justin Agustin Fitness app for gentle bodyweight only routines in full length. All from the comfort of your home. #poolworkout #beginnerworkout

Just 5 minutes of gentle movement can help break the cycle of being sedentary. It wakes up your body, reduces stiffness, and reminds your muscles to stay active. These short sessions add up, helping you build a habit of movement. You’re shifting from stillness to strength—one encouraging step at a time. #beginnerworkout

🤣Okay, fair, daughter. But seriously… so much love and respect to my wife @kathleen_jd , who carried our baby with so much strength and grace. Watching her navigate pregnancy and now postpartum with self-love has been inspiring. Meanwhile, my own workouts look totally different now. It’s not about long sessions or chasing old goals, these days, it’s 5 to 15 minutes whenever I can fit it in. But that time matters. It helps me stay healthy, strong, and present for myself, and most importantly, for my family. Yes, I am practicing what I’ve been preaching … because now more than ever, I have the best reason to take care of myself. ❤️ #fitnessjourney #dad

For older adults, practicing walking in a square, sit-to-stands, balancing on one leg, and standing hamstring curls is essential for maintaining independence and preventing falls. These exercises improve coordination, leg strength, balance, and mobility, key components for everyday tasks like walking, rising from a chair, and climbing stairs. Walking in a square enhances directional control and stability. Sit-to-stands build lower body strength and functional movement. One-leg balance challenges proprioception and core stability. Standing hamstring curls strengthen the back of the legs, improving walking mechanics. Together, these movements support safer mobility, reduce fall risk, and help maintain quality of life as we age. #olderadult #seniorfitness #homeworkout