Stay Active, Stay Strong: 6 Easy Exercises for Seniors


Staying active is a key ingredient to a fulfilling life at any age, and for seniors, it’s especially crucial.

However, the idea of strenuous workouts might seem daunting. Here’s the good news: you don’t need a gym membership or fancy equipment to stay fit.

Chair exercises and light workouts offer a fantastic way for seniors to maintain their health and vitality. Simple routines can make a remarkable difference in your physical and mental well-being.

Staying Physically and Mentally Fit 

A little exercise goes a long way. Regular physical activity not only keeps your body strong but also plays a pivotal role in maintaining mental sharpness and emotional well-being.

Exercise helps manage chronic conditions, improves balance and flexibility, enhances mood, and boosts overall energy levels.

It’s not just about physical fitness; it’s about nurturing a holistic sense of well-being. 

Making Time For Physical Activity 

According to the Centers for Disease Control and Prevention (CDC), seniors should aim for at least 150 minutes of moderate-intensity aerobic activity per week. When it boils down to it that is as little as 30 minutes five days a week or 21 minutes seven days a week. 

Additionally, experts recommend that senior adults strive to do muscle-strengthening activities on two or more days a week and activities that challenge their sense of balance.

The numbers aren’t so daunting when broken down into manageable sessions. Even short, frequent bursts of exercise can bring tremendous benefits. Walking indoors for just 15 minutes in the morning and 15 minutes in the evening on weekdays could help you meet your goal.

Six Easy Exercises You Can Do With a Chair

Seated Leg Lifts

While seated on the edge of a chair, lift one leg straight out in front of you, then lower it back down. Alternate legs, aiming for 10-15 lifts on each side. This exercise strengthens your thighs and improves leg flexibility.

Chair Squats 

Stand in front of a chair, then slowly lower yourself as if sitting down, then stand back up. This simple move helps strengthen your lower body muscles.

Seated Arm Raises

Sit comfortably in your chair with your feet flat on the floor. Hold a 1 or 2-pound weight or a household item like a water bottle or a can of soup in each hand. Keep your arms at your sides, palms facing inward. Slowly raise both arms straight out to the sides until they are at shoulder height. Hold for a moment, then lower them back down slowly. Repeat this movement 10-15 times.

Seated Marching

While seated, lift your knees up and down, one at a time, as if you’re marching. This motion helps improve blood circulation and strengthens your core muscles.

Overhead Reach

Sit tall in your chair and stretch your arms overhead, reaching toward the ceiling. Hold for a few seconds, then relax. This stretch helps improve flexibility in your upper body.

Leg Lifts

While standing and holding onto the kitchen counter or the back of a chair for support, lift one leg straight out to the side, then lower it back down. Switch legs and repeat. This exercise enhances hip strength and balance.

Incorporating chair exercises and light workouts into your daily routine doesn’t just benefit your body; it enhances your overall quality of life.

At Senior Star, we have the same goal.  We want to help our residents nurture mind, body, and spirit as we focus on seven areas of wellness:

  • Spirituality
  • Expression
  • Nourishment & Health
  • Exercise & Movement
  • Socialization
  • Inner Strength
  • Brain Power

Within our communities, you’ll find programs like Rock Steady Boxing – a fitness class designed to help residents diagnosed with Parkinson’s disease improve balance and mobility or Laughter Yoga, a class that builds strength and flexibility but also provides an outlet for socialization and expression.

Nordic walking is catching on in many of our communities. These walking groups use hiking poles to mimic the motion of cross-country skiing as they move forward. It’s a great way to activate your shoulders and arms as you walk. 

Whether you attend one of our weekly fitness programs or try some of the simple yet effective exercises on your own, you’ll be glad you set aside a few minutes for self-care

When you live in a senior living community, physical activity is convenient, accessible, and can be done from the comfort of your own home. So, seize the opportunity to stay active, stay strong, and enjoy the myriad benefits that a consistent exercise routine can offer.

Schedule a Tour or contact us to learn more.