8 Best Exercises For Seniors (And A Few To Avoid!)

There are a lot of exercises that can be beneficial for seniors. These types of exercises can help improve balance and flexibility while also providing a low-impact workout. However, some exercises should be avoided. 

Read on to see some of the best exercises for seniors.

Exercise helps seniors by improving their balance and flexibility, both of which can help prevent falls. Falls are a leading cause of injury among seniors, so anything that can be done to reduce the risk is important. Exercise also helps improve bone density, which can help reduce the risk of fractures if a fall does occur.

In addition to physical benefits, exercise also has mental benefits for seniors. It can help improve cognitive function and reduce the risk of dementia or Alzheimer’s disease. Exercise also helps to improve mood and alleviate anxiety and depression.

Overall, there are many good reasons for seniors to make exercise a regular part of their lives. It’s important for maintaining both physical and mental well-being.

8 Best Exercises For Seniors

1. Walking

This is a great way to get some low-impact cardio in, and it’s also very easy on the joints. This can be more helpful to seniors who are at increased risk of osteoporosis. Walking can also help improve balance and coordination, both of which can decline with age.

2. Yoga

 Yoga is another great option for seniors who want to get some exercise without putting too much strain on their bodies. There are many different types of yoga, so you can find one that fits your fitness level and needs.

3. Tai Chi

Tai Chi is a form of martial art that involves slow controlled movements. It’s perfect for those who want to improve their balance and flexibility while also getting in some gentle exercise.

Tai chi is often described as “meditation in motion,” and research has shown that this mind-body practice can be beneficial for seniors. It can help improve balance and coordination, reduce stress levels, lower blood pressure, ease arthritis pain, and the list goes on

If you are interested in trying tai chi, look into local community classes or check out instructional videos online.

4. Swimming

Swimming is an excellent workout because it’s easy on the joints while still providing good cardio work. If you don’t know how to swim, there are often water aerobics classes available at a local pool.

5. Strength Training

Strength training helps build muscle mass, which can help reduce the risk of falls in seniors. Try using light weights or resistance bands to start, then progress to heavier weights as you get stronger. Check with your doctor before starting any strength-training program.

6. Stretching Exercises

Stretching helps maintain flexibility, which becomes more important in old age. A simple stretching routine can be done at home with no equipment needed. Just make sure to warm up first by walking or doing some light calisthenics before starting your stretch. Hold each stretch for 20–300 seconds without bouncing.

7. Pilates/Core Stamina Exercises

Strong core muscles help protect our backs from injury. Pilates exercises focus on strengthening these key muscles group: – the abdominal, lower back, hips, hands & buttocks.)

Also read: The Best Workouts for Women Over 50

8. Exercises seniors should avoid

There are many types of exercises that are not good for seniors. These include high-impact activities such as running and jumping, as well as any type of exercise that puts strain on the joints or muscles. Additionally, seniors should avoid exercises that require them to balance on one foot, as this can lead to falls and injuries.


These exercises are all low-impact and help to improve flexibility, strength, balance, and overall health without putting undue stress on the body. Additionally, these types of exercises can be done both ways. Nevertheless, it is recommended to check with your doctor before starting any new exercise program.

Post Disclaimer

The information you'll find in this post is purely for informational purposes and should serve as a guideline only. It's provided by SeniorManifesto.com and we endeavor to keep the content up-to-date and accurate. However, no representations or warranties are made with regards to its completeness, accuracy, reliability, suitability or availability for any purpose.



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