10 Best Exercises for Seniors You Can Do At Home
Exercise offers many health benefits for seniors.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
The best exercises for seniors improve strength, balance, and cardiovascular fitness. As a trainer, I make a lot of workout plans for seniors, especially women. Recently, my mom asked me for a workout program, which inspired me to write this post. There are many health benefits of regular exercise for seniors. These are the best exercises for seniors that you can do at home. Most of these exercises work well with just your body weight. However, you can add light weights to some, as noted. Remember to get your doctor’s approval before beginning any home workout program.
Related Post: 10 Best Compound Exercises with Dumbbells
Benefits of Exercises for Seniors
Regular aerobic exercise is crucial for seniors.
Regular exercise offers many mental and physical benefits for older adults. Staying active helps improve balance, reducing your risk of injuries. Here are some of the many benefits of exercise for seniors:
Better strength and balance, helping prevent injuries.
Improved quality of life. Regular physical activity helps improve your quality of life and independence.
Better cardiovascular health. Regular workouts lower your risk of heart disease, stroke, and high blood pressure.
Healthy weight management. Exercise helps seniors maintain a healthy weight and reduces the risk of obesity and related health conditions.
Stronger bones. Strength training especially helps improve bone density, preventing osteoporosis and reducing your risk of bone fractures.
Better moods. Regular physical activity lessens symptoms of anxiety and depression and improves mood.
Improved cognitive functioning. Exercise can help prevent cognitive decline and Alzheimer’s disease.
Independence. Staying active can help you live independently for longer.
Pain management. Physical activity can help reduce pain and symptoms related to arthritis and aging.
Related Post: Complete Guide to Fitness Over 40
Aerobic Exercises for Seniors
Cardiovascular exercise - also called cardio or aerobic exercise - is any physical activity that increases your heart rate and breathing rate. Cardio workouts involve using large muscle groups in repeated movements, such as walking, running, swimming, or cycling.
The Centers for Disease Control and Prevention (CDC) recommends adults ages 65 or older get at least 150 minutes of moderate intensity aerobic exercise each week (or 75 minutes of vigorous intensity).
You can incorporate cardio workouts into your daily life in small, manageable bursts or with planned workouts. Some excellent, low-impact cardio exercises for seniors include walking, swimming, water aerobics, aqua jogging, and dancing. Low-impact activities place less pressure on your joints and muscles than high-impact exercises such as running and jumping, making low-impact exercises more accessible for older adults.
Other low-impact activities that are great for seniors include tai chi, yoga, and pilates. These exercises improve your flexibility and balance, promoting healthy aging.
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10 strength training exercises for seniors.
Best Strength Training Exercises for Seniors
These strength training exercises will help you get stronger and improve your balance and mobility. Be sure to consult with your physician for pre-approval to do these exercises. If you have any mobility limitations, consult your healthcare provider for modifications and suggestions to suit your situation.
When you’re starting out, do 10 repetitions of each exercise. Repeat to do at least two sets of each exercise. Once you master a movement, you can do up to 12 reps and three sets of each exercise.
Lower Body Exercises for Seniors
Bodyweight squats.
1. Squats
Squats are a versatile compound exercise, which means they work multiple muscles, making them a very efficient exercise. You can do squats with just your body weight. Once you master bodyweight squats, you can optionally add dumbbells by holding a dumbbell in each hand by your sides throughout your squats.
How To Do It:
Stand with your feet shoulder-width apart.
Engage your core by drawing your belly button in towards your spine.
Keep your back straight and shoulders relaxed.
Begin by hinging at the hips and bending your knees. Imagine sitting back into a chair.
Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
Keep your knees aligned with your toes, and avoid letting them cave inward.
Push through your heels, squeezing your glutes, returning to the starting position.
Related Post: 10 Best Bodyweight Leg Exercises from a Trainer
2. Calf Raises
You can do calf raises on the ground or on a step.
Calf raises are a beginner-friendly exercise you can do to strengthen your calf muscles, which run along the back of your lower legs.
How To Do It:
Begin from the starting position with your feet shoulder-width apart, keep your back straight and core muscles tight. Hold onto a wall for support if needed.
Rise up from your toes and slowly lift your heels as high as you can, focusing on squeezing your calf muscles.
Gradually lower your heels back to the ground.
For an advanced variation of the calf raises, you can do these on a step with your heels hanging off the back of the step.
3. Seated Leg Raises
There are many chair exercises that are excellent for seniors, offering strengthening movements with the stability of support from the chair. This exercise is a great way to add a chair movement to your exercise routine.
Seated leg raises.
How To Do It:
Sit in a sturdy chair with your back straight.
Straighten one leg out in front of you until it’s parallel to the floor.
Hold your extended leg in this position for a few seconds.
Slowly lower your leg back down to the starting position.
Repeat to do the same exercise on your other leg.
4. Single Leg Balance
This single leg balance exercise can help improve your mobility and reduce your risk of falls. You can stand by a wall, counter, or sturdy chair for support if you need something to hold onto while doing this exercise.
Single leg balance exercise.
How To Do It:
Begin from a standing position.
Gently shift your weight onto your right leg.
Slowly lift your left foot a few inches off the ground.
Hold this position with your left leg off the ground for 10 seconds.
Lower your left foot back to the ground.
Switch legs and repeat the exercise, raising your right foot off the ground and balancing on your left leg.
As you master this balance exercise, you can increase the time that your foot is raised gradually and build up to 30 seconds.
Upper Body Exercises for Seniors
5. Wall Push-ups
Push-ups are a staple upper body exercise that strengthens your chest, shoulders, and triceps. Wall push-ups are a senior-friendly variation of push-ups that places less strain than traditional push-ups on your wrists, elbows, and shoulders.
How To Do It:
To begin, stand facing a wall with your palms facing the wall and your torso about an arm’s length away from the wall.
Put your hands flat on the wall at about shoulder height, slightly wider than shoulder width apart.
Bend your elbows and slowly lower your chest towards the wall. Keep your back straight and core engaged.
Push back and straighten your arms to return to the starting position.
Related Post: 10 Best Bodyweight Arm Exercises
6. Arm Circles
Arm circles.
Arm circles are a beginner-friendly exercise that help improve your range of motion in your shoulders and strengthen your arm muscles.
How To Do It:
Standing with your feet shoulder-width apart and your knees slightly bent.
Extend your arms out to the sides, parallel to the ground.
Slowly begin to make small circles with your arms, moving them forward in a circular motion. Do 10 forward arm circles.
Once you’ve completed the forward circles, reverse directions and do 10 backward arm circles.
7. Tricep Extensions
Tricep extensions strengthen the back of your arms and can help with giving a “toned” look. You can use a water bottle or light dumbbell for weight for this exercise.
How To Do It:
Tricep extensions.
Sit in a sturdy chair with your back straight.
Hold a water bottle or dumbbell in your hands with your arms extended above you.
Bend your elbows and lower the water bottle/weight behind your head, keeping your upper arms close to your head.
Straighten your arms back to the starting position.
8. Bicep Curls
Bicep curls.
Bicep curls strengthen your bicep muscles, which is helpful for performing everyday activities like carrying groceries and opening jars. You can use two water bottles or a pair of dumbbells for this exercise.
How To Do It:
Stand or sit upright. You can choose a position that feels comfortable for you.
Hold your weights - these can be two water bottles or light dumbbells.
With your arms at your sides, palms facing forward, bend your elbows, and bring the weights towards your shoulders. Keep your upper arms and elbows close to your body.
Slowly lower the weights back to the starting position.
Core Exercises
9. Dead Bug Exercise
Strong core muscles improve your balance and prevent falls. The dead bug exercise strengthens your core muscles without placing strain on your spine.
Dead bug exercise.
How To Do It:
Lie on your back on a yoga mat or other soft, flat surface.
Bend your knees and bring your knees up so your shins are parallel to the floor.
Extend your arms straight up towards the ceiling.
Slowly lower one leg and your opposite arm towards the floor while keeping the other knee bent.
Bring the leg and arm back up to the starting position.
Repeat with the other arm and leg.
If the dead bug is too challenging, you can modify it by keeping your arms in the extended position and focusing on lowering one leg at a time.
10. Glute Bridges
Glute bridges.
Glute bridges are a compound exercise that strengthens your core, glutes, and hamstrings.
How To Do It:
Lie on your back on a mat or soft surface with your knees bent and feet flat on the floor.
Press your lower back into the ground to engage your core muscles.
Slowly lift your hips off the ground, squeezing your glutes as you go.
Pause at the top of the movement for a few seconds, continuing to squeeze your glutes.
Slowly lower your hips back to the starting position.
FAQs
What is the most beneficial exercise for seniors?
There is no single exercise that is best for everyone, but walking is one of the most accessible cardio exercises for seniors. For strength training, the above exercises can help seniors get stronger and are beginner-friendly.
What exercise should a 70 year old be doing?
A 70-year-old should aim for 150 minutes of moderate cardio exercise per week with a low-impact activity like walking or swimming. Also, do strength training at least twice per week, including some balance exercises.
What is the number one exercise to increase balance in seniors?
The single-leg balance exercise I detailed above is one of the best ways to improve balance for seniors.
What is the number one exercise to do as you get older?
There is no one magic exercise, but in general, walking is one of the most accessible aerobic exercises for seniors. I also recommend bodyweight exercises and or light weightlifting like the exercises listed above to improve strength and balance. Do strength training exercises at least twice per week for optimal health benefits.
Let me know if you try any of these exercises. Follow and tag @Runstreet on Instagram to share your workouts and get cheered on.
Do you need a fitness plan to help you get stronger and healthier? Visit the Runstreet Training Center and check out my Virtual Personal Training program for one-on-one coaching and support.
Happy sweating to you!
Related Posts: 12 Arm Exercises You Can Do At Home, 10 Best Arm Workouts with Dumbbells, 10 Best Leg Exercises with Dumbbells
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
