10 Best Exercises for Seniors To Do at Home

A personal trainer reveals the best exercises to enhance your golden years.


The Importance of Exercise for Seniors

Staying active is crucial for maintaining fitness and overall health, especially as you grow older. Regular exercise can improve mobility, flexibility, and balance for seniors, reducing the risk of falls and injuries.

According to the National Institute on Aging, there are four types of exercise that can enhance health and help seniors maintain their independence as they age: flexibility, endurance, balance, and strength.

However, finding the right exercises that are safe, effective, and enjoyable can be a challenge, especially if you prefer working out at home. Fortunately, we spoke with a certified personal trainer who shares 10 of the best exercises for seniors to do at home.

Chair Squats

Chair squats are a variation of the classic bodyweight squat and are excellent for building and maintaining lower-body strength.

To perform this exercise, stand in front of a chair with your feet shoulder-width apart. Lower into a squat, lightly touching the chair before standing back up. Adjust the difficulty by using a lower or higher chair. Aim for four sets of eight to 10 reps with one minute of rest between sets.

Elevated Pushups

Elevated pushups are a modified version of traditional pushups that are easier on the wrists and shoulders.

To do this exercise, place your hands on an elevated surface like a countertop or banister, slightly wider than your shoulders. Lower your chest to touch the surface, then push back up. Adjust the difficulty by using a higher or lower surface. Perform four sets of eight to 12 reps with one minute of rest between sets.


Modified Burpees

Modified burpees are a low-impact version of the traditional burpee exercise and are more sustainable for seniors.

To perform this exercise, start by straddling a yoga mat. Reach both hands down to the ground, then step one leg back followed by the other. Lower your chest and hips to the ground, then reverse the order to get back up. Use a sturdy surface for upper body assistance if needed. Aim for three sets of two to five reps with one minute of rest between rounds.