Top 10 Fitness Exercises For The Elderly: Stay Healthy

Fitness should play an important role in the life of elderly people. As we get older, living a more active life can allow us to improve flexibility and boost balance. This reduces the risk of a fall. Despite this, it’s estimated that 42 percent who are over 50 are classed as inactive. The good news is that there are plenty of simple exercises that are suitable for elderly people. Here are some of the things you can try.


This is one of the easiest activities you can do, which makes it suitable for everyone, regardless of their fitness level. Even better, the risk of being injured is relatively low. All you need to do is walk for 30 minutes a day and you’ll be able to reap the fitness benefits. If you prefer, this can be spread across the day. For example, you might want to do a 15-minute walk in the morning and another 15-minutes in the afternoon. Plus, many older people use a daily walk as a chance to catch up with friends, building a strong social connection.

Lifting Free Weights

If you want a simple action that will boost your arm muscle, you might want to try lifting free weights. If you want, you can even do this when you are sitting down in a chair. These weights don’t have to be heavy. Even five kilograms can help you boost your heart rate and build a sweat. If you want to take things one step further, you can start strength training

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Many seniors like to take part in water-based activities. The risk of injury in the pool is minimal. But it will still provide a strong cardio workout. One of the easiest ways to do this is to swim a few laps each day.

Water Aerobics

If you don’t like swimming laps, you might want to try water aerobics. This will encourage you to strengthen your muscles while you are in the pool. This can prove to be a very effective workout.

Stationary Cycling

Another fun exercise is to try stationary cycling on an exercise bike. As the bike won’t be moving, there is no need to balance it. Plus, there is a minimal risk that you will fall off, which makes it safe. You will be able to set a pace that works for you. These bikes will also allow you to increase or lower the resistance, depending on how hard you want to push yourself.


Who said that exercising had to be boring? If you are looking for a fun way to improve your fitness levels, you can put on your favorite music and dance to the beat. This will help you boost your agility and improve your flexibility. Even better, this is a great way of expressing yourself, helping you get into a positive mood.


If you are looking for a simple way to build core strength and improve balance, squats might be the best option for you. There are a few ways that you can do this exercise. You might want to do it without any equipment, lowering yourself into a sitting position than standing back up. This article talks you through the basics of doing a squat.

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Though it might be easier to start by using a chair. Simply lower yourself down into the chair. You can use the armrest supports to help. Then, try to stand up. Don’t use the armrests, keep your arms straight in front of you.


Stretches are an important way to improve your balance. Plus, you will be able to stop the joints in your body from getting stiff, which can greatly help those suffering from arthritis. Here are some stretch ideas to try.

Resistance Band Workout

As you get older, it’s best to turn to exercises that will require you to use your own body weight as resistance. This reduces the risk of injury. Plus, they won’t need any expensive gym equipment. With a simple resistance band, there is a range of exercises you can try. For example, you might want to do a bicep curl or a leg press.

Inclined Push Ups

A simple way of building strength is with the inclined push-up. Rather than lying on the floor, place your hands on the wall in front of you and lean forward. Hold the position for a second or two, then push back to your starting position.


There are plenty of approaches that elderly people have to fitness. Some prefer to take it easy, going for a light stroll and swimming some laps. Others prefer to push themselves with free weights and inclined push-ups. If you want to learn more about approaches to fitness for seniors, check out http://www.seniorfitness.net/. Hopefully, you now have plenty of ideas to keep you fit so you can enjoy your twilight years. 

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  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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