Exercises to Keep Your Seniors

Seeing your seniors in pain and distress is never a happy sight. So, why not do something about it rather than only wishing they could get better?

Guess what – many exercises can help your seniors get better while not stressing their bodies. If you’re confused about such exercises, this article is for you!

Take a look at some of the low-stress and high-benefit workouts for seniors.

Running or Walking on a Treadmill

Cardio exercises for seniors are an essential part of a healthy fitness program. However, it can be challenging to find one that works. Seniors may not feel comfortable running in their local area or hiking daily.

So, it’s a great option to have a treadmill you can set up in your house. Try to set it up in an open area so you can see it and encourage others to use it. Make them begin by walking at a comfortable pace where they don’t have to struggle to keep up with the machine. With time, seniors can improve their speed and spend more time on the treadmill – maybe enjoy it!


Because they increase lower body strength, squats are an excellent exercise for seniors. Yes, it might take some trial and error to master the proper form, so make your elderly start by trying this out alone where they don’t have to worry about what others will think of them. 

The correct technique is to keep the back straight and bend your knees till they are parallel to the toes. Make sure the pressure is on the thighs to reap the maximum benefits. We’re not saying your loved elderly will master it in the first go. It may take time, and that’s completely okay!

Arm Raises Using Weight

Because they reduce muscle fat, weight-training exercises can be one of the most effective exercises for seniors. Moreover, these exercises aren’t difficult; they just need to be done in the proper form. 

Place your seniors’ feet flat on a hard surface and make them hold a lightweight dumbbell in each hand. Lift their arms up to the side, at shoulder height. Or raise their arms straight in front. By doing this exercise daily, their upper-arm strength will increase, and they may eventually move up to a heavier weight.

Modified push-ups

Some seniors may find traditional floor push-ups difficult, but this doesn’t mean you should stop motivating them from doing it. Modifying the form can help you & your loved seniors reap the same benefits of a traditional push-up.

Place the palm on the surface of a blank wall with the arms extended. Slowly bring the upper body closer towards the wall by bending the arms. Hold for a second, then push the arms away until the body is straight again.

See, it’s that simple!


Yoga can be gentler and more enjoyable than other forms of exercise, making it especially useful for seniors. Earlier, it used to be necessary to attend a class or studio to learn with an instructor. Now, you can do your yoga at home using virtual fitness classes.

Subscribe to any good Yoga channel, place the yoga mats and invite your older parent for a wholesome Yoga session. Moreover, the best part of home Yoga sessions is that you can go at your own pace and take breaks to find the best fit for you.

Resistance Band Workouts

Rubber strips that are flexible and elastic add resistance to the workouts while reducing the stress on the body. In fact, resistance band workouts can be done by anyone, even beginners. 

Because of their low up-front cost, resistance band workouts are ideal for at-home exercise. These exercises can also be used to strengthen the core and improve posture, mobility, balance, and overall health.

So, get a couple of resistance bands for your seniors. We are sure they will love it!


Pilates, a popular form of low-impact exercise, was formulated over a century ago. 

Pilates emphasizes breathing, alignment, concentration, core strength, and concentration. It typically uses mats, pilates balls, and other inflatable accessories to help build strength and avoid the stress of high-impact exercise. 

Pilates has been proven to increase flexibility, balance, and core strength in older adults.

Dumbbell Strength Training

Strength training can help you reduce the symptoms of depression, diabetes, osteoporosis, and back pain. It also helps you to manage your weight. 

Strength training can also help your seniors increase their metabolism and improve the glucose levels in the body. If done with care, dumbbell exercises can be a great way for seniors to strengthen their muscles and have a fir body. 

Final Word

Fitness is a way of life. Make sure you follow the above-stated exercise workouts for seniors and see your loved elderly in their best possible shape!

By Caitlyn

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