Exercises For Seniors With Pictures

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Strength Exercise : Chair Deadlift

Simple Seated Core Strengthening Workout For Seniors | More Life Health


Buttocks , thighs , hips, calves, core and back.


  • Place your resistance band flat on the floor.

  • Sitting up tall towards the front of your chair.

  • Place your feet shoulder-width apart on the resistance band and face your toes slightly outwards and keep your knees in line with your toes.

  • Reach down and grab hold of your resistance band and maintain your upright posture with your shoulders back and down and your chest up.

  • Also maintain straight arms whilst holding onto the resistance band, and keep your shoulders back and down in good posture whilst holding onto the resistance band.

  • Loosen or tighten the resistance band as needed to work your strength.

  • From this position, whilst only holding onto the resistance, stand up, just like the sit to stand exercise now holding onto the resistance band.

  • Ensure you completely straighten your knees and hips and squeezing your buttocks when you come to the top of the movement.

  • Now slowly sit back down.

  • Keep equal weight through both legs throughout the exercise and make sure your knees arent moving inward throughout the exercise.

  • Repeat for the set repetitions.

For Video Demonstration of the Deadlift:

EASIER VARIATION: Lighter weight/resistance.

PROGRESSING THE EXERCISE: Using Heavier resistance bands, Using no chair, using a barbell.

No Props Needed Balance Exercises

These balance exercises can be done anytime, practically anywhere. All you need is a small space and comfortable clothing.

1. Stand on one Foot

Practicing standing on one leg at a time is a simple and easy starting point for developing balance. It strengthens the muscles in the supporting leg, without feeling too intense for beginners.

2. Marching on the Spot

No living space is too cramped to prevent effectively marching on the spot. Doing this regularly will improve balance and knee mobility, which is crucial for getting around easily.

3. Sideways Walking

Sideways walking is a gentle exercise that builds strength and balance. With your eyes straight ahead, take ten steps sideways to the right, then to the left. Repeat four times.

4. Grapevine Walk

This exercise will test your balance and coordination. Begin by walking in a grapevine to the right, with your left leg crossing in front of your right leg. Repeat in the other direction, with right crossing behind left.

5. Rock the Boat

The clue is in the name with this exercise: imagine you are on a rocking boat, moving your body from side to side. As you lean to the right, lift your left leg off the floor slightly. Hold and repeat on the opposite side. It may help to have a chair or kitchen counter in front of you for support.

6. Toe Lifts

7. Eye Tracking

8. Body Circles

9. Heel to Toe Walks

10. Step Up

11. Dynamic Walking

12. Eyes Closed Balance

What To Do After Stretching

After completing your stretching exercises, its important to address other ways you can improve your health. Proper hydration, exercise and diet all work in tandem with stretching exercises to help seniors maintain overall health.

A healthy diet is just as important for seniors as stretching. After stretching, think about reaching for one of these nutrient packed smoothies to make the most of your workout.

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Exercise Helps Prevent And Counteract Disease:

Heart disease, osteoporosis, depression and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at-risk for disease, exercise may be the key to warding off an unpleasant condition.

Standing Hip Flexor Advanced

The 10 Best Seated Exercises for Seniors

Last, but certainly not least on our list of stretches for seniors is the standing hip flexor. As one of many hip flexor stretches for seniors, this stretch is a great way to alleviate tightness or pain in your hips. However, it should be noted that this is a difficult exercise and may be better suited for more advanced folks. Heres how to do it:

  • First, grab a sturdy chair and stand with your feet facing the back of the chair, be sure to distance yourself far enough from the chair to lift your leg up.
  • Then, holding onto the chair with both hands, keep one leg straight and lift your opposing leg towards your chest with your knee bent, bringing your knee as close to your chest as possible.
  • Hold this position for about 10 to 15 seconds and repeat with your other leg.

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The Best 6 Core Exercises For Older Adults

Following a proper routine of core exercises for seniors that focuses on strengthening the core specifically the transverse abdominis may help mitigate these risks.

The transverse abdominis acts as the key stabilizer for the entire low back and core muscles.

Many times, by strengthening this specific muscle, all other core muscle functions improve.

Follow the below core exercises for seniors to increase TVA strength, relieve back pain, and regain your way of life once again.

Dont feel like you have to have these memorized when practicing. Remember, weve made a printable core exercise routine with pictures just for you!

Pilates For The Elderly

Pilates exercises focus on your core strength, which can also improve your balance and stability. Pilates exercises can be easily performed at home. It includes poses like planks and sit-ups.

You can do Pilates from a mat in your local gym, or you can set up on your carpet or on your personal yoga mat at home. It does not require additional equipment!

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The Best Leg Exercises For Seniors

Here are the 10 best legs strengthening exercises for seniors.

Perform 10-12 repetitions of each of these exercises after a warm up.

Remember to take take your time and slowly progress.

If needed, start with 1 set of 10-12 repetitions and work up to 3 sets of 10-12 repetitions for exercises.

If these exercise are too easy, or they become too easy with the repetitions and sets, add in dumbbells and/or resistance bands.

Always be challenging yourself by progressing the exercises.

Once performed and performed consistently you’ll notice big differences in your leg strength, many of your everyday activities feeling a whole lot easier with your newly strengthened legs.

Back Arm Chest Stretch

Beginner Balance Exercises For Seniors (5-Mins) | More Life Health

A back arm chest stretch opens your chest, stretches your arms and helps you to become more flexible.

  • Stand firmly on two feet, which are a little way apart.
  • Interlace your fingers behind you, keeping your arms as straight as possible.
  • Gently pull your arms away from your body and towards the ceiling.
  • Keep your arms straight.
  • Relax and repeat.

When you perform a back arm chest stretch, you can aim to bend forward to lift your arms behind you as high as possible.

Do not over-stretch, though, or you may damage a muscle.

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How Exercises Help Seniors Avoid Falls

Fall risks are incredibly real for older adults, with a senior falling every 12 seconds.

These falls can lead to life-threatening injuries, especially when the person is left unattended. Regular exercise is one of the best ways to ensure you avoid falls as best you can.

Core exercises can be especially helpful in reducing your fall risk. A strong core helps promote stability and balance in your body, making it harder for something to bring you down.

Additionally, the highly functional exercises we mentioned above help your body get used to these kinds of moves. Whether you focus on the twists and bends of the wood chops or the balance-inducing stillness of planks, either one will get your body in a better position to withstand falling.

Lastly, having a strong core helps prepare you if you do happen to have a fall. Your muscles play an active part in the movements that will help you get up and get help should you find yourself on the ground.

There are a number of benefits when it comes to strengthening your core. Weve outlined some of the best core exercises for seniors so you can become stronger, more balanced, and more active in your daily life.

Dont let a weak core get in the way of your happiness. Try out a few of these core strengthening exercises and rediscover the joy that comes when you can live life without fear of injury.

Strength Exercise : Squat

Buttocks , thighs , hips, calves, core and back.


  • Standing up tall with your feet shoulder-width apart.

  • Holding onto your chair with both hands.

  • Hinging at the hips and sitting back as if you were sitting on a chair.

  • As you sit back, go no deeper than 90 degrees and as you stand back up.

  • Put equal weight through both legs.

  • Make sure your knees dont go over the line of your toes and they arent moving inward throughout the exercise.

  • Repeat for the set repetitions.

For Video Demonstration of the Squat:

PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, resistance bands, dumbbells, barbell.


Perform this variation if you have difficulty or get pain with the standard squat.


  • Standing up tall with your feet shoulder width apart.

  • Holding onto your chair with both hands.

  • Hinging at the hips and sitting back as if you were sitting on a chair.

  • Only go to a depth of about 45 degrees before you come back up.

  • Put equal weight through both legs.

  • Make sure your knees dont go over the line of your toes and the arent moving inward throughout the exercise.

  • Repeat for the set repetitions.

For Video Demonstration of the Partial Squat:

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The Need For Upper Body Strengthening Exercises

As we age, it is natural for our muscles to weaken, simply because the human skeleton and muscles change in structure and function. This means that, at times, our muscles no longer behave just as we want them to. This can make us feel a little less useful and a little too dependent on others.

Building upper body strength is important, because it helps to maintain usual, everyday activities and to keep us feeling fitter and stronger.

The way to develop individual muscles is through strength training. Just about twenty minutes spent regularly every day, or at least three times a week, can help you to strengthen your muscles and feel so much more efficient and capable.


Before beginning any new exercises, it is best to consult your doctor.

For each of the exercises described below, you should do a number of repetitions. Begin with 10 on each side and add to this as you get fitter.

If you feel any pain, stop the exercise and consult a medical professional.

Chair Aerobics For Cardio

9 Effective Balance Exercises for Seniors

Improved cardiovascular health is essential for reducing the risk of heart attacks and improving your overall quality of life. Chair cardio exercises for seniors are one of the best ways to make daily life less tiring. You can invest in a quality piece of workout equipment like a Stationary Bike or try any of the cardio exercises listed below.

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14. Seated Jumping Jacks

3 Sets, 8-10 Reps 4 Minutes

Sitting on the edge of your chair, bend your right knee and place your toe on the floor. Extend your left leg straight out to the side with your toes pointed. Extend your arms straight in front of you, and bend forward. Reach your left arm to the insole of your right foot, raising your right arm behind your body and twisting at your waist. Return your arms in front of you, and straighten your back. Repeat this action ten times, and then switch your legs and reverse the movement for another ten reps. For added difficulty, alternate left and right, quickly changing your leg position between reps.

16. Chair Running

N/A 3-5 Minutes

Sit with your knees bent and your toes resting lightly on the floor. Extend one leg, and gently tap your heel on the ground. With your leg still extended, point your toes and tap them to the floor. Flex your foot, and tap your heel again. Return to the starting position, and repeat with the opposite leg. Perform the tap dancing for three to five minutes. Set a timer, and try to go a little longer each time you exercise.

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Leg Lifts And Bicycle

To lose fat on your legs and also build up your leg muscles which help with enhancing stability, this routine is very beneficial.

Lay down on your back. Without bending your knees, lift your legs as high as is possible for you. Then bring them down slowly. Make sure your legs do not touch the floor when you bring them down.

For bicycle exercise, you do not need to be actually on a bicycle, even though riding a bike is phenomenal for weight loss.

For this exercise, you need to get down on the floor and with your knees bent, raise your legs so that your calves and the floor are parallel to each other. Then bring your right knee towards your chest while extending your left leg entirely. It will look as if you are pedaling a bicycle Repeat this exactly for your left knee as well while extending your right leg.

Try 4 Sets Of 10 Reps

This is where you get into the nitty, gritty. As a general guideline, to build muscle, you should do at least 3 to 5 sets of 6 to 12 repetitions of your resistance exercises, according to NASM. Araujo recommends you start doing each move for 4 sets of 10 reps.

Between each set and exercise, rest between 90 and 120 seconds. But if you feel like you need more rest, take it!

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Back Stretching And Strengthening

This move will help strengthen and stretch out your back muscles, which can be critical for improving balance and overall coordination.

  • Sit with your legs shoulder-length apart
  • Place both hands under your right knee
  • Slide your hands slowly from your knee to ankle and hold for 2 seconds
  • Return to the upright position and switch sides
  • Repeat the steps for your left knee to your left ankle
  • Do 10 reps on each side

What Precautions To Take

Whole Body Chair Exercise For Seniors (30 Minutes) | More Life Health
  • Place a rug or carpet on the floor.
  • Take a warm water bath before exercising.
  • Take your physical therapists help.
  • Use light weights if you wish to increase resistance.
  • Do group exercises.
  • Do as many sets and reps as you can comfortably.
  • Stop immediately if you experience sharp pain.
  • Get adequate rest.

Chair exercises for seniors are the simplest and the best way to improve functional fitness, gait strength, stability, balance, and coordination. These chair exercises eliminate the risk of falling and work on the biceps, shoulders, lats, upper back, triceps, chest, calves, flexors, ankle extensors, hamstrings, quads, glutes, obliques, neck muscles, and traps. Besides physical fitness, doing these exercises every day improves you mental health and enables you to do your daily tasks better with confidence. Consult your doctor and physiotherapist immediately to get started with this workout and regain your balance and muscle strength.

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Hip Exercises For Seniors

October 19, 2021, 9:39 am1.5k Views

Hip Exercises for Seniors and Older Individuals are demonstrated here with pictures. Hip exercises are especially important for older individuals as the hip joint is the largest joint in the human body.

Similarly, the hip and thigh muscles are among the strongest muscles of the human body. Weak hip joints and muscles are directly related to immobility, frequent falls, and unstable gait.

Exercise For Overweight Seniors

October 23, 2021, 7:26 am1.6k Views

Overweight seniors are men and women who are above 60 years of age and have a BMI of 25 kg/m² or more. With age the ability to exercise reduces. This initiates the cycle of more weight gain and immobility resulting in an increased risk of cardiovascular diseases. Exercises for overweight seniors are planned in such a way as to break this vicious cycle of immobility and weight gain.

With age, a reduced capacity to exercise results in more weight gain and immobility

Currently, a leading cause of deaths and diseases around the world is excessive weight gain. Weight gain brings with it a group of associated disorders, ranging from hypertension to hypercholesterolemia.

A variety of factors can be labeled as the cause of weight gain or obesity. Such factors may include genetics or environmental behavior coupled with physical inactivity.

Despite the age, gaining unnecessary pounds is never encouraged. Some people are overweight since childhood and if the reason for that is genetics, then it will surely stick with them till old age. Whatever the reason for weight gain is, it still can be dealt with. A great way to handle weight gain is an exercise in combination with a healthy lifestyle.

Maintain normal weight with exercise and healthy lifestyle

For this reason, weight gain will not be very favorable for your health Physical fitness is a great way to ensure a longer and healthier life and this can be achieved by exercising.

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Simple Yoga For Seniors

Yoga can help improve your balance, stability, and flexibility and can even reduce stress. Yoga poses dont have to be complicated, either.

Check out these examples of gentle yoga poses:

You also might be able to find yoga classes offered at your local fitness center. Look for beginner-level classes or classes specifically designed for senior groups .

Is It Possible To Lose Belly Fat With Chair Exercises

4 Balance Exercises for Seniors That Help Prevent Falls

No. It is impossible to lose belly fat completely with chair exercises. Dr. Brittany Ferri, Ph.D., says, Many of those exercises do work the core, which is where the abs are. This can help a bit with belly fat, but chair exercises will not give someone a majorly fit core unless they are also eating right and burning calories another way.

It is advisable to focus on improving your range of motion, balance, muscle strength, and coordination before you move on to standing aerobic exercises, which will help you shed belly fat.

Also, do not overdo the chair exercises. Scroll down to find out how often you should do them for the best results.

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