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7 Easy Workout Routines for Seniors

Regular workouts can make you feel and look your best at every stage of your life. Keeping fit is especially important for the health of the elderly because regular exercise can help burn calories, prevent heart disease, reduce blood pressure and cholesterol levels, prevent diabetes and certain forms of cancer, and will also help reduce the pain associated with arthritis. Older adults can live a longer and healthier life by improving their strength, balance, endurance, and flexibility. It is advisable you check with your doctor before starting a new exercise program, especially If it has been a while since you have any serious physical activity.
The resistance of the building can take a while, depending on your health
For the workout routines that require a chair, use one that is stable, solid and without wheels, You should be able to sit with your feet on the ground and knees bent at right angles. Avoid chairs with arms since this restrict your movement.
Wear loose and comfortable clothing and have water on hand.
It is recommended that you try to do these workout routine at least twice a week, this will help improve muscle strength, balance, and coordination.

1. Chest Stretch
Chest stretch exercise will help to open up your chest, increase your flexibility and help to improve your blood circulation and posture.
Photo Credits: Go4life-NIH 



  • You want to sit upright and keep your back away from the back of the chair.
  •  Pull your shoulders back and down. Extend your arms out to the side.
  • Then gently push your chest forwards and up until you feel a stretch across your chest.
  •  Hold this posture for between 5 to ten seconds and repeat five to 10 times depending on what your health permits.

 2. Upper Body Twist  


Photo credits: Nhs.uk

The Upper body twist is to help increase the flexibility of your upper back.
  • You want to sit upright with your feet flat on the floor, cross your arms and reach for your shoulders.
  • While your hips still, turn your upper body to the left as far as is comfortable, then turn your upper body to the right.
  • Hold this posture for between 5 to ten seconds and repeat five to 10 times depending on what your health permits.


3. Partial Squats
The partial squatting exercises improve your hip flexibility and strengthen your hip Erector Spinae and quadriceps, which will improve both your walking ability and your ability to stand up from a seated position. It also helps strengthen your overall balance and stability, reducing your risk of falling.

Photo credits: Eldergym



  •       Stand using a chair to balance yourself
  •       Bend your knees as far as comfortable return to the standing position and repeat 10 times   
  •       You need to breathe out as you bend your knee and breathe in as you stand tall lifting your         ribs,            
  •       Ensure you keep your body straight as you raise yourself.
  •        Look forward an keep your heels in contact with the floor.



5. Hip Marching

Photo credits: Nhs.uk

            The Hip Marching workout to strengthen your hips and thighs and improve the flexibility of your Hips.

  • You want to sit upright with your back away from the back of the chair.
  • Hold on to the sides of the chair.
  • Lift your right leg, with your bent knee, as far as it is comfortable for you. Place the foot down with control.
  •  Repeat the routine with the opposite leg. Do five lifts with each leg.


6. Ankle stretch

Photo credits: Nhs.uk

This ankle stretch routine will improve ankle flexibility and reduce blood clot risk.
  •   You want to sit upright, and hold on to the side of the chair and straighten your left leg with your foot off the floor.
  •  With leg straight and raised, point your toes away from you.
  •  Point toes back towards you.
  • Try two sets of five stretches with each foot.

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7. Arm Raises

Photo credits: Nhs.uk

This arm raises builds shoulder strength.
  •  You want to sit upright, arms by your sides.
  •   Stretch your palms forwards, raise your arms out to the side and up as far as is comfortable. Then return.
  •  Keep your shoulders down and arms straight throughout.
  • Breathe out as you raise your arms and breathe in as you lower them. Repeat five times.

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