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Key Takeaways
- Exercise continues to be important as you age to keep you fit and independent and help you avoid falls
- Strength training, balance exercises, and cardiovascular activities are all part of a well-rounded workout
- These exercises are designed to accommodate various mobility levels and many include seated and standing options
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The last Wednesday in May is National Senior Health Fitness Day, but it’s important to keep moving every week. That’s why we put together a list of the best exercises for seniors! We included a variety of exercises so you can find the perfect fitness routine to match your mobility level. Start exercising now!
Senior Fitness Workouts:
Strength Training (Exercicses #1-7)
Strength training helps prevent osteoporosis and frailty, keeping your bones and muscles strong, so you can stay independent. Ask your doctor before starting a new exercise program and stop any exercises that cause you pain.
A resistance band is a great tool for strength training because it comes in a variety of resistance levels and unlike dumbbells, they don’t take up a lot of space in a house, independent living apartment, or assisted living room. Plus, you can use a resistance band while standing, sitting in a chair, or while in a wheelchair.
Here are 7 resistance band strengthening exercises to get you started!
First, get your resistance band! Choose between a beginner and advanced kit. If you’re looking for higher resistance levels (15-50 lbs.), THERABAND High Resistance Bands might be the right choice for you.
In Sitting
- While seated, hold one end of the band in the opposite hand with your elbow straight to stabilize it
- Grasp band with the other hand with your elbow bent
- Keep elbow behind your side and straighten your arm, pulling the band backward
- Hold steady with opposite hand and slowly return to starting position, repeat
- Repeat on the other arm
In Standing
- Stand with one foot slightly in front of the other
- Step on the middle of the band under your front foot
- Bend your elbow and grasp the end of the band, taking up the slack
- Keeping your shoulder extended and arm back, extend your elbow against the band
- Hold and slowly return to starting position, repeat
- Repeat on the other arm
1. Elbow Extension (Kick-Backs)
In Sitting
- While seated, place the middle of the band around both feet and grasp each end of the band with palms facing forward
- Keep your elbows at your side
- Keeping wrists straight, bend elbow, bringing your hands to shoulders
- Slowly return to the starting position and repeat
In Standing
- Place the middle of the band around both feet and grasp each end of the band with palms facing forward
- Keep your elbows at your side
- Keeping wrists straight, bend elbow, bringing your hands to shoulders
- Slowly return to the starting position and repeat
In Sitting
- Sit on the edge of a sturdy chair
- Begin by looping the center of the band around the ankle of your exercising leg
- Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee
- Slowly bend your knee against the band, pulling backward
- Hold and slowly return, then repeat
- Switch legs and repeat
In Standing
- Begin by looping the center of the band around the ankle of your exercising leg
- Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee
- Slowly bend your knee against the band, pulling upward
- Hold and slowly return, then repeat
- Switch legs and repeat
2. Elbow Flexion (Arm Curls)
Sammons Preston Therapy Putty g
- While seated, begin by wrapping the middle of the band under your foot
- Grasp the ends of the band at your chest, taking up the slack while you bend your hip and knee
- Press your foot downward into the band, extending your hip and knee
- Hold and slowly return, then repeat
- Repeat on the opposite leg
In Standing
- Begin by wrapping the middle of the band under your foot
- Grasp the ends of the band at your chest, taking up the slack while you lift your knee upward
- Press your foot downward into the band, extending your hip and knee
- Hold and slowly return, then repeat
- Repeat on the opposite leg
In Sitting
- While seated, place center of the band securely under one foot, and grasp each end of the band with palms facing forward
- Lift arms forward & upward, extending your elbows with palms facing forward
- Slowly return to your starting position and repeat
In Standing
- Place center of the band securely under one or both feet, and grasp each end of the band with palms facing forward
- Lift arms forward & upward, extending your elbows with palms facing forward
- Slowly return to your starting position and repeat
3. Knee Curl
In Sitting
- Place center of the band under both feet while seated and grasp each ends with palms facing forward
- Keep elbows at your side
- Keep elbows straight and pull band up and to the sides of your body
- Slowly return to starting position, repeat
In Standing
- Stand on the middle of the band
- Grasp the ends of the band
- Lift the band upward, keeping your elbows straight and thumbs up
- Stop at shoulder level
- Hold and slowly return, repeat
In Sitting
- While seated, begin with band wrapped around your upper back
- Grasp both ends of band with elbows bent and palms facing inward
- Push band forward, extending your elbows to shoulder level
- Slowly return to starting position and repeat
In Standing
- Begin with band wrapped around your upper back
- Grasp both ends of band with elbows bent and palms facing inward
- Push band forward, extending your elbows to shoulder level
- Slowly return to starting position and repeat
4. Leg Press
5. Overhead Press
6. Lateral Raise
7. Shoulder Bench Press
There are many other strengthening products that you can use to build your muscle strength. Therapy putty comes in different resistance levels for strengthening your hands. Check out these putty exercises to get started!
A FlexBar is a great tool for strengthening your forearms and combating tennis elbow or golfer’s elbow. And an ankle and wrist weight set can be worn to add resistance while walking, running, or just doing daily tasks.
Here are a few of our favorites!
Balance Training (Exercise #8)
Good balance can help prevent falls. Here is one possible balance exercise progression. Once you can remain balanced easily, move onto the next step. Have another person or a chair nearby for support if needed. Know your limits and don’t progress to the next step if you feel it will be unsafe. Check with your doctor before beginning a new exercise regimen.
You’ll need:
Balance on One Leg Progression:
- Start on a firm surface (floor) - eyes open, then switch legs
- Then progress to a firm surface (floor) - eyes closed, then switch legs
- Then progress to a foam surface (THERABAND Stability Trainer Green) - eyes open, then switch legs
- Then progress to a foam surface (THERABAND Stability Trainer Blue) - eyes open, then switch legs
- Then progress to an air-filled textured surface (THERABAND Stability Trainer Black - side 1) - eyes open, then switch legs
- Then progress to an air-filled smooth surface (THERABAND Stability Trainer Black - side 2) - eyes open, then switch legs
- Then progress to a wobble board surface (THERABAND Wobble Board) - eyes open, then switch legs
- Then progress to a foam surface (THERABAND Stability Trainer Green) - eyes closed, then switch legs
- Then progress to a foam surface (THERABAND Stability Trainer Blue) - eyes closed, then switch legs
- Then progress to an air-filled textured surface (THERABAND Stability Trainer Black - side 1) - eyes closed, then switch legs
- Then progress to an air-filled smooth surface (THERABAND Stability Trainer Black - side 2) - eyes closed, then switch legs
- Then progress to a wobble board surface (THERABAND Wobble Board) - eyes closed, then switch legs
Learn more about improving your balance as you age in this article.
Cardio Activities (Exercise #9)
There are many easy ways to add cardio to your daily routine. Going for a walk or a run is a simple way to get in some cardio, all you need are a pair of athletic shoes!
If you have a treadmill, elliptical, seated elliptical, or bike at home, you can also use these tools to get in some cardio. If you live in an independent or assisted living community, you may have a fitness room with these tools. Or you could join a local gym. For a low impact on your joints, go for a swim.
Another option to get your legs moving is a Cubii Go What’s a Cubii? It’s a seated elliptical peddler. You can use it while eating dinner, watching TV, working, and more. It offers 8 levels of resistance so you can increase the challenge as you progress. It’s an excellent choice for those who prefer to exercise while seated.
Start pedaling for just 15 minutes a day and slowly increase your time and resistance!
You can even combine THERABAND Resistance Bands and a Cubii for a full workout. Follow along with this convenient workout!
Start your workout now!
References
- Seguin, R., et al. (2002). Growing Stronger Strength Training for Older Adults. Centers for Disease Control and Prevention and Tufts University. Retrieved from https://bit.ly/39N9GZE
Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.
