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The Best Exercises for Seniors

No matter your age, exercising regularly offers countless benefits. Exercise is key to a healthy heart, strong bones and increased flexibility, making everyday tasks much easier to complete. For seniors, exercise provides additional benefits; for instance, regular exercise can protect from chronic diseases, improve mobility and lower the risk of a fall. 

By the time adults enter their forties, they start losing around three-to-five percent of their muscle mass with each subsequent decade of life. Muscles are what keep us strong, contributing to our bone strength and balance. Without it, our mobility and independence can become compromised. 

How Much Exercise Do I Need?

According to the CDC, adults aged 65 and older need aerobic, muscle-strengthening, and balance activities every week. This includes:

EXERCISE	FREQUENCY
AEROBIC ACTIVITY (walking, jogging, dancing, swimming, water aerobics)	At least 150 minutes at moderate intensity or 75 minutes at vigorous intensity per week.
STRENGTH-BUILDING ACTIVITY (lifting weights, planks, push-ups, digging in the garden)	At least two sessions of strength-building activities per week.
BALANCE-BUILDING ACTIVITY (stretching, chair exercises, sideways walking)	Some activities that improve balance each week.

Download our senior exercise checklist to help you stay on track and fit in the recommended exercise each week. 

Along with the physical benefits exercise provides, studies have also revealed that after just a few weeks of exercise our brain neurons increase. These special cells in the brain perform all the necessary functions to keep you alive and well, plus they keep our minds clear and aid in memory. Researchers found that when individuals incorporate exercise like walking into their daily routines, the occurrence of dementia was around 35 percent lower than those seniors who do not participate in any regular physical activity. 

Exercises for Seniors: Where to Start

Seniors of any health or fitness level can easily add exercise into their daily routines. Research shows that a sedentary lifestyle, especially for those over 50, can lead to a loss of independence. Your current physical health should not discourage you from exercising, as there are a variety of safe exercises for seniors that allow you to start off slowly, even while sitting in a chair, and gradually increase your strength and endurance. 

Before starting any new senior fitness program, consult with your doctor to get proper clearance for getting started. This is especially important if you currently have any pre-existing conditions that could threaten your health. The next step is determining what your workout goal is. Do you need to improve your strength and mobility? Perhaps you would like to lose a few pounds or be able to walk a mile without stopping. Setting a goal will help keep you motivated throughout your workouts, especially when you begin seeing some results. 

A few of the best exercises for seniors include: 

Chair Exercises

Chair exercises can be done safely while seated, allowing you to build and tone muscle, lubricate your joints and increase circulation. Those with limited mobility will find chair exercises offer a perfect way to incorporate a little physical activity into their daily routine.

5 Chair Exercises for Seniors

Seated Marching: Sit up straight with both feet flat on the floor. Lift one knee as high as feels comfortable for you (don’t overdo it!) then lower it back to the ground. Alternate marching your legs for one to two minutes.

Seated Leg Lifts: Sit tall and extend one leg straight out (without locking the knee). Hold it in this position for a few seconds, then lower it to the ground. Repeat this exercise 10 times with each leg.

Arm Circles: While seated, extend both arms out on either side of you. Make small circles with your arms for 30 seconds in one direction and then repeat making circles in the other direction.

Shoulder Rolls: Sit upright in your chair and roll your shoulders forward in a circular motion. Do this 10 times and then repeat 10 times in the opposite direction.

Seated Toe Taps: While seated, keep your heels on the ground while tilting your foot back to lift your toes up toward the ceiling. Lower your toes back down. Repeat this motion for one to two minutes.

Core Exercises

Every move you make uses your core muscles – the muscles of your abdomen, back and spine. Without a strong core, you’re more at risk for injuries from a fall due to poor balance and mobility. Core exercises for seniors help prevent those injuries, improve body strength and mobility, and make it easier to complete those daily tasks.

7 Core Exercises for Seniors

Standing Ab Squeeze: Stand with your feet shoulder-width apart. Tighten your abdominal muscles – imagine pulling your belly button in toward your spine. Hold this position for five to 10 seconds before releasing. Repeat this exercise 10 times.

Leg Raises: Gently lie down on your back on a stretching mat or towel. Extend your legs out straight. Slowly lift one leg a few inches off the ground, hold for a few seconds, then lower it slowly back toward the mat. Repeat 10 times per leg, alternating each time.

Seated Russian Twists: Sit upright on your stretching mat, bending your knees with your feet flat on the ground. Clasp your hands together in front of you, then gently lean back. Twist your torso slightly to one side, come back to the center, and then twist to the other side. Repeat this exercise 10 times.

Bird-Dog Exercise: Starting from a sitting position on your stretching mat, carefully get onto your hands and knees in a tabletop position. Once you feel ready, extend one arm out in front of you while also extending the opposite leg directly behind you. Hold for a few seconds, then return to tabletop position. Repeat this exercise 10 times on each side.

Standing Side Bends: Stand on your mat with feet shoulder-width apart. Place one hand on your hip, extending the other arm straight up. Slowly bend to one side, hold for a few seconds, then return to the starting position. Repeat this exercise 10 times on each side.

Standing Ab Squeeze: Stand with your feet shoulder-width apart. Tighten your abdominal muscles – imagine pulling your belly button in toward your spine. Hold this position for five to 10 seconds before releasing. Repeat this exercise 10 times.

Leg Raises: Gently lie down on your back on a stretching mat or towel. Extend your legs out straight. Slowly lift one leg a few inches off the ground, hold for a few seconds, then lower it slowly back toward the mat. Repeat 10 times per leg, alternating each time.

Balance Exercises

For those struggling with arthritis, low or high blood pressure, heart disease or medication side effects, balance exercises allow you to remain steadier on your feet. Maintaining balance and stability are key to preventing senior falls, which are the number one cause of accidental injury among older adults.

5 Balance Exercises for Seniors

Tightrope Walk: First, pick a straight line to use as your “tightrope.” This could be a groove on your kitchen tile, a stripe on the carpet or a piece of painter’s tape placed on the ground. Holding your arms out to the sides for balance, walk slowly and carefully from heel to toe across the line.

Single Leg Balance: Stand upright on your mat with your feet shoulder-width apart and extend your arms out to either side. Lift one knee up on front of you, then gently extend the leg. Hold for 30 seconds (or as long as you are able to comfortably hold the pose), then lower your leg back to the mat. Repeat this exercise three times on each side.

Sideways Walking: Stand upright on your mat with your feet together and bend your knees slightly. Step one foot carefully out to the side, then move the other leg to join it in a sideways walking motion. Move 10 steps in each direction, or from one end of the room to the other.

Slow March: Do this exercise near a wall or chair for extra support. Standing upright with a hand on your support, raise one knee as though you are marching, then slowly lower it back to the ground. Repeat this exercise 10 times per leg.

Heel-Toe Walk: Do this exercise near a wall or chair for extra support. Standing upright on your mat, place one foot directly in front of the other with your heel touching the toe of your back foot. Repeat, bringing the other foot in front. Repeat 10 times or until you have walked the length of the room.

Stretching Exercises

Being flexible means you have a better range of motion, allowing you to easily complete daily tasks like making the bed or bending down to pick up something off the floor. Stretching exercises keep you flexible and improve your overall athleticism. Staying limber and flexible as you age is important for remaining as independent as possible.

5 Stretching Exercises for Seniors

Neck Stretch: Stand upright or sit in a chair. Tilt your head slowly to one side, moving your ear down toward your shoulder and hold it for 10 seconds. Repeat on the other side.

Shoulder Stretch: Standing upright, pull one arm across your chest, holding it with your other hand. Remain in that position for 10 seconds and then repeat on the other side.

Seated Hamstring Stretch: Sit carefully on the edge of a chair. With your back straight, extend one leg out in front of you, keeping your heel on the floor. Lean forward slightly and hold for 15 seconds. Repeat on the other side.

Calf Stretch: Stand upright, facing a wall for support. Place one foot slightly forward in front of you and the other slightly behind you. With your front knee bent, press your back heel into the ground for 15 seconds. Repeat on the other side.

Chest Opener: Stand upright, holding your hands together behind your back. Gently lift your chest, pulling your arms back and hold for 15 seconds.

Water Exercises

Swimming or water aerobics are a complete body workout that help improve heart health, reduces the risk of osteoporosis and improves your muscle strength and flexibility. It’s a low impact workout that is gentle on sore or aching joints and presents little risk of injury.

Benefits of Water Aerobics for Seniors

• Low Impact: Water aerobics provides a low-impact workout, reducing stress on joints, bones and muscles. This makes it ideal for seniors with arthritis, joint pain or other mobility issues, allowing you to exercise comfortably without causing strain or injury.
• Range of Motion: Exercising in water allows you to move your joints through a full range of motion, promoting flexibility and mobility. The buoyancy of water supports the body, making it easier to stretch and extend muscles, improve posture and enhance overall flexibility.
• Strengthening Your Muscles: Water provides natural resistance for muscle strengthening and toning. You can perform various exercises such as leg lifts, arm curls and core workouts to target different muscle groups and build strength. Stronger muscles help improve balance, stability and coordination, reducing the risk of falls and injuries.
• Cardiovascular Health: Water aerobics is an excellent cardiovascular workout, helping you improve heart health, increase circulation and boost stamina and endurance. Performing aerobic exercises in water can strengthen the heart, lower blood pressure and reduce the risk of cardiovascular disease.
• Pain Management: The buoyancy and warmth of water can provide therapeutic benefits for seniors with chronic pain conditions. Water aerobics can also help alleviate pain, stiffness and inflammation, providing relief and improving overall quality of life.
• Strength and Endurance Exercises. Even just a minor improvement in your muscle mass can result in a noticeable difference in your strength. You’ll have more endurance to do things like go on long walks, go up and down a flight of stairs or even simply get in and out of a car. Strength training also helps provide relief from chronic pain.

DID YOU KNOW?
Research shows that physical activity decreases the symptoms of dementia, and Alzheimer’s disease, helps us sleep better and decreases the symptoms of anxiety and depression. It is also shown to increase cognitive health.

Start off any new exercise routine slowly, building strength, flexibility and endurance as you go. Remember, it’s never too late to start engaging in a workout regimen; the key is to find an exercise you enjoy and start at a level that is easy to maintain.

A Focus on Wellness at Advent Christian Village

Looking for an active and fun-filled retirement? Advent Christian Village is a faith-based community in Live Oak, Florida built on small-town values. Here, you can create your own lifestyle through a wide range of choices for housing and care while exploring opportunities to learn, serve and play. You’ll experience a community where neighbors truly care for one another, and you can age with meaning and purpose. Ready for a new kind of retirement?  Visit us in Dowling Park to meet our team, learn more about our housing options and experience the many amenities our community offers.