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The Best Exercises for Seniors & Older Adults

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Any type of regular physical activity, whether as part of an organized class or just getting out and about on your own, can be beneficial regardless of your age. If you’re already an active older adult, keep doing what you’re doing! If, however, you’re in the process of trying to add some more daily activity to your life, the Oklahoma live-in care experts at Home Care Assistance offer some general guidelines to consider when determining the best exercises for you:

Cardiovascular Exercises

Cardiovascular exercises can help seniors maintain their heart health. Regular cardio, about 150 minutes per week for healthy seniors, can also increase endurance and stamina. Some of the best cardiovascular exercises for seniors include:

  • Low-impact water aerobics
  • Running, walking, jogging
  • Bicycling, rowing, swimming

Strength Training Exercises

Strength training exercises are meant to strengthen your muscles and improve the integrity of your bones. Additionally, strength training can help seniors improve balance and may reduce some of symptoms associated with chronic ailments. Recommended strength training exercises for seniors include:

  • Arm raises on knee
  • Hip flexion (lower back exercise that can help with bending)
  • Leg stretches (may help improve mobility)
  • Sit backs (can help improve your ability to get up from a chair or from a bed)

Flexibility Exercises

Flexibility exercises are meant to give seniors the freedom to live a more independent life by helping seniors perform everyday activities without pain and discomfort from joint stiffness and muscle tension. With flexibility and stretching exercises, assume the desired position and hold it for as long as possible, stopping if there’s any discomfort or pain. Flexibility exercises that can be modified for older adults include:

  • Neck and shoulder stretches
  • Shoulder and upper arm raises
  • Calf and ankle stretches
  • Beginner yoga positions

Note: If you’re unsure if you should perform any of these exercises, check with your doctor first, especially if you have lower back problems or if you’ve had recent surgery.

Interested in learning more about senior fitness or senior care? Visit our website at or call a friendly Care Manager at 405-285-4191 – we look forward to hearing from you!

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