Exercises for Seniors: A Complete Guide


Exercise for elderly is not as easy as for young ones due to growing age that leads to a more sedentary lifestyle, health issues, pain, weight, being susceptible to injuries, and many more. But if it is not easy that doesn’t mean exercise for seniors is not necessary. Studies have shown that physical activities for senior citizens are necessary to contribute longevity and extra healthy years in their life. They are more energetic, happy, well beating heart, painless years, better moods, sound mind and memory, and many others, if they exercise well. 


Benefits of Exercise for Senior Citizen

Exercise for senior citizens has many health benefits that are pointed below:

  • Managing weight is quite difficult while growing old. Exercise helps to boost the metabolism and turns the weight into energy by burning calories.
  • Reducing stress, sadness, anxiety, and depression are other benefits of exercise for senior citizens. As it is important for mental health also. Exercise supplies the oxygen and nutrients at the proper parts of the body by better blood supply.
  • Exercises help to increase flexibility, balance, strength, and joint mobility so that the body's better coordination can save you from any sudden injury. It improves sleep quality so that when you wake up you can feel more refreshed and energetic.
Benefits of exercise for senior citizen

Best Exercises for Older Adults:

You can’t jump on those exercises which younger ones are engaged with for many reasons. Younger people can recover fastly by injuries. They have more energy than older ones. So, pick the exercises that will not injure you. There are the best exercises for older adults, follow these and stay safe.


Best Exercises for Older Adults

Lower Back Exercises:

By age, back issues are common. For your lower back issues, bridge is the best exercise for seniors at home.

Bridge: To support your large muscle of buttock that improves to reduce lower back pain.

  • Lie down on your mat.
  • Bend your knees
  • Arms by sides and feet flat on the mat
  • Raise the buttock and make a 180 degree line from knees to shoulders.
  • Now lower the buttock to the mat and rest.
  • Repeat the process 15 times and take one minute rest

Knee and chest stretches: It is one of the exercises for older women too.

  • Lie down on your back
  • Bend one leg and press the keens to your chest.
  • Hold for second
  • Come to the previous position
  • Repeat the process 2 or 3 times with each leg.

Rotational Stretches:

  • Lie on your back with bent knees.
  • Keep the hands spread with shoulder blades.
  • Bend the knees one side and neck other side
  • Hold for 5 to 10 seconds.
  • Come to previous posture.
  • And repeat with other kees other side
Lower Back Excercise

Chest & Shoulders Exercise:

While getting old, we ended up losing shoulders strength. Here are some exercises to revive your strength.

1. Wall Push ups:

  • Place your both hands on the wall and stand 2 or 3 feet away from the wall with your feet apart.
  • Push toward the wall.
  • Come back on your previous position
  • And repeat the push ups.

2. Shoulder blade squeeze:

  • Stand straight in your place.
  • Squeeze shoulder blades
  • Focus your shoulder should be down.
  • Hold for 3 second.
  • Repeat
Chest & Shoulders Exercise

.Shoulder and Upper Back:

This is one of the exercises for senior citizens that supports them to relieve stiff shoulder and upper back muscles.


  • Raising your right arm and elbow is the chest level.
  • Your right hand at your left shoulder.
  • Same with left arm to right shoulder
  • Both hands are across your chest.
  • Hold for maximum

Legs Exercises:

As we get older, our legs start doing problems. There are some of the best exercises for seniors over 70 that can strengthen your lower legs.

Toe Taps:

  • Sit on the chair
  • Back straight and heels on the floors
  • Lift your toes high
  • Feel the muscles stretching
  • Repeat

Heel raises:

  • Sit on the chair
  • Back straight and heels on the floors
  • Lift your ankle high
  • Feel your muscles stretching
  • Repeat

Knee Lifts:

  • Sit on the chair
  • Back straight and heels on the floors
  • Lift your knee high slowly and place it back on ground
  • Repeat with another knee

Balance Exercises for Seniors:

To avoid the injury risks, elders should do the balance exercises. These balance exercises for elderly help to boost the balance by improving the coordination between body parts. Along with elders, these are the best workouts for women for better balancing.

Shifting weight:

  • Stand straight.
  • Widen your feet distributing weight equally.
  • Aside your hands
  • Try to shift one leg weight to the other by slowly raising the leg up in the air.
  • Hold for a few seconds in the air.
  • Now get to the previous position
  • Repeat with another leg

Single leg balancing:

  • Stand straight
  • Both hands on the waist.
  • Bend one leg behind
  • Now place it in its original position.
  • Do it again with other leg
  • Repeat

Two or three times for 10 minutes in the day with exercise for seniors, can add some energy, longevity, and happiness in their life. Follow these super easy exercises for Seniors and live like young again.

Balance Exercises for Seniors
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