10 SAFE AND EFFECTIVE EXERCISES FOR SENIORS

Medically reviewed by Theresa Marko, PT, DPT, MS

Exercise programs for adults 65 and older should include cardiovascular training to improve lung and heart health, strength training to build stronger muscles and bones, and stretching to improve flexibility and mobility. Regular exercise can boost your mood and improve your overall quality of life.

Jump to Key Takeaways.

1. Seated Hamstring Stretch

The seated hamstring stretch improves flexibility along the back of your thighs and knees. These muscles tend to get tight, especially if you sit often during the day. To perform a seated hamstring stretch, follow these steps:

1. Sit on the edge of a chair.
2. Straighten one leg out in front of you, resting your heel on the ground.
3. Slowly hinge forward at your hips until you feel a stretch along the back of your thigh.
4. Hold for 10 seconds and repeat three times, resting between repetitions.
5. Switch legs and repeat.

2. Calf Stretches

Tight calf muscles can make it difficult to move your ankles and knees. To stretch your calves, follow these steps:

1. Stand facing a wall.
2. Place your palms flat on the wall at shoulder height.
3. Step one foot back.
4. Keeping your back leg straight and heel on the floor, slowly bend your front knee and lean toward the wall until you feel a stretch along your calf.
5. Hold this pose for 10 seconds and repeat three times on each leg, resting between repetitions.

Repeat this stretch with the back knee slightly bent to target the deeper calf muscles.

3. Knee-to-Chest

The knee-to-chest stretch helps improve flexibility in your lower back. To perform the knee-to-chest stretch, follow these steps:

1. Lie on your back—ideally on a firm surface, like the floor. (If you have mobility challenges, you can do this stretch on a bed.)
2. Bend one knee and bring it toward your chest.
3. Grasp your knee with your hands and pull it closer to your chest until you feel a stretch in your lower back. If you have knee issues, place your hands beneath your knee instead of on top.
4. Hold the stretch for up to 30 seconds, then switch legs.
5. Repeat three times on each side, resting between repetitions.

If you cannot perform the knee-to-chest stretch, try this instead: Sit in a chair, spread your legs apart, and reach toward the floor with your hands until you feel a gentle stretch along your lower back.

4. Pendulums

Pendulums gently stretch and warm up several muscles in your shoulder joints. To perform pendulums, follow these steps:

1. Stand with one hand supporting you on a stable surface (e.g., a table or countertop).
2. Bend forward and dangle the opposite arm toward the ground.
3. Make small swinging movements forward and backward, side to side, clockwise, and counterclockwise. Aim for 10 repetitions in each direction.
4. Repeat on the opposite arm.

If you cannot stand during this exercise or have back pain when bending over, dangle your arm over the side of a chair while seated.

5. Sit-to-Stand

The sit-to-stand exercise directly impacts daily function for older adults. This movement strengthens muscles throughout your legs and hips. To perform the sit-to-stand, follow these steps:

1. Sit on a firm surface with your feet flat on the floor.
2. Place your hands on either side of your thighs.
3. Hinge forward at your hips, push down through your hands and feet, and stand up.
4. To sit back down, hinge forward at your hips, and slowly bend your knees.
5. Reach your hands back until you can touch the surface.
6. Lower yourself back down into a seated position.
7. Perform this exercise 10 to 15 times.

To progress this exercise, place your hands on your thighs. Once you are able to do this, work up to sitting to standing with your arms crossed over your chest.

6. Knee Extensions

Knee extensions strengthen the muscles on the front of your thighs, which help to straighten your knees while you walk and climb stairs. To perform knee extensions, follow these steps:

1. Sit up straight on a firm surface with your feet resting on the floor.
2. Straighten one knee, so your leg is parallel with the floor, and hold for two or three seconds.
3. Lower back down.
4. Work up to three sets of 10 repetitions on each leg.

7. Leg Curls

Leg curls strengthen your hamstrings, which bend your knees. To perform leg curls, follow these steps:

1. Stand with your hands on a secure surface, such as a table, counter, or the back of a chair.
2. Bend one knee, bringing your heel up toward your buttocks. Do not lean forward or swing your leg for momentum.
3. Hold for two to three seconds, then lower back down.
4. Work up to three sets of 10 repetitions on each leg.

8. Calf Raises

Calf raises strengthen the muscles that help you walk and climb stairs. To perform calf raises, follow these steps:

1. Stand with your hands on a secure surface.
2. Raise your heels so your weight is on the balls of your feet.
3. Hold for one or two seconds, then lower back down.
4. Work up to three sets of 10 repetitions.

Do calf raises on one leg at a time to make this exercise harder.

9. Biceps Curls

Biceps curls strengthen muscles in your arms that help you lift and carry things. To perform biceps curls, follow these steps:

1. Sit or stand straight with a small dumbbell or another object (such as a bottle of water or a can of soup) in each hand, with your arms by your sides and your palms facing outward.
2. Bend your elbow, pulling the weight up toward your chest.
3. Hold this pose for two or three seconds, then lower back down.
4. Work up to three sets of 10 repetitions on each arm.

10. Front Raises

Front raises strengthen muscles that help you lift items and perform daily tasks such as folding laundry, placing dishes in a cabinet, or picking up grandkids. To perform front raises, follow these steps:

1. Sit or stand up straight with a small dumbbell in your hand.
2. Keeping your elbow straight and your palm turned toward the ground, lift the dumbbell to shoulder height (straight out in front of you).
3. Hold for two or three seconds, then lower back down.
4. Work up to three sets of 10 repetitions on each arm.

For variety, repeat this exercise with your arms angled out 45 degrees (halfway between out in front of you and straight out to the side).

Sample Exercise Plan for Older Adults

The Department of Health and Human Services recommends that healthy older adults get 150 minutes of moderate-intensity aerobic (cardiovascular) exercise per week and participate in strengthening exercises at least twice weekly.

You can break this down into five 30-minute weekly exercise sessions, or any combination that works for you.

The exact amount of time needed for your routine will depend on several factors, including how much rest you need between exercises. The guidelines may not be realistic for you, especially if you are new to exercise or have an underlying health condition.

A sample 30-minute exercise plan could include:

1. 10 minutes of brisk walking
2. 10 sit-to-stands
3. Three sets of 10 repetitions of leg curls and calf raises
4. Three sets of 10 front raises and biceps curls
5. 10 minutes of brisk walking

Always warm up and cool down for five minutes at the beginning and end of each exercise session.

Exercise Safety and Assistance

If you have an underlying health condition, a chronic illness, or a recent injury or surgery, you might need professional help designing a safe exercise program. Consider seeing a physical therapist for an individualized exercise program that meets your needs without putting you at risk. They can address any balance issues and help you learn best practices to reduce your risk of falls.

Consult your local fitness facility for a list of appropriate exercise programs. Many of these gyms offer classes designed specifically for older adults.

If you have difficulty with balance or chronic pain in your back or legs, consider exercising in water, such as walking in a pool or doing water aerobics.

Key Takeaways

• A well-rounded exercise program for older adults should include aerobic conditioning, strength training, and stretches to improve flexibility.
• Consult a personal trainer, group fitness instructor, or physical therapist (if you have underlying health conditions or injuries) for a personalized exercise program.

Read the original article on Verywell Health

2025-06-11T13:17:37Z