Seniors Fitness Exercises


Seniors fitness and Exercises

The title most definitely explains itself. However, this article will explain how to stay fit and in shape. It is important to maintain your independence by a few fitness tips that I am going to provide to you here today.

No matter what age group you fall in, they best workout or exercise are the one’s you enjoy. I have come to understand that no matter who you are, man or women, it is very important that you maintain your quality of life outside the gym.

Try to focus on workouts that helps you build strength, stay mobile, and improve balance. Before doing so, I stress to you that you please follow up with your primary doctor before beginning any fitness exercise or adding and new fitness programs to your daily lifestyle.

  • Walking
  • Cycling
  • Pilate’s
  • Swimming
  • Resistant band workouts

These are the topics that I will be discussing within this article. And my favorite part is you can do this all in the comfort of your neighborhood or even your own home and it is inexpensive as well.


When you can not find time in your day for a good workout, you likely should have time to walk on a treadmill or a nice walk around your neighborhood.

It is recommended most people take 10,000 steps per day, even on days they do not “work out.” Resent studies found that people who increased their energy and activity levels to 10,000 steps per day were 46 percent less likely to die in the following 10 years compared to those who did not at lease walk.

For some older adults or people with a health condition, 10,000 steps may not be the right exact number. But the fact remains the same. Walking is a great, free workout that can have a big impact on your health and life itself.


Another form of exercise, cycling is ideal for those who want to increase their leg strength and muscles, but can’t run or engage in other activities due to joint issues.

It was found that cycling also helps improve cardiovascular health, Increases metabolism, and cognitive performance in adults older than 65.

If you have cycling trails near your home, or you reside near a park with a trail, please consider scheduling regular bike rides with family or friends or even close neighbors.

Cycling inside a gym is another great option for those without access to trails or when weather conditions aren’t perfect. Besides, with a stationary bike, you do not have to worry about falls or needing to wear ah helmet or knee pads.


Similar to yoga, Pilates is known for being a low-impact strength workout, but it is focus is on the core’s stability. It makes it especially great for older and senior adults. Pilates workout improves balance and strength in older adults.

Most gyms offer Pilates lessons that are designed for first-timers, which is especially great for seniors or older adults. Pilate’s helps increase muscle strength and tone. It targets your abdominal muscles, lower back, hips and buttocks.

This also improves your posture and helps Boosts your mental health and improves focus and concentration.


There are several reasons swimming is called the world’s perfect exercise.

  1. you get to move your whole body against the resistance of the water
  2. keeps your heart rate up but takes some impact stress off your body
  3. Helps builds endurance and muscle strength
  4. It a great cardiovascular fitness

Whether you’re performing the breaststroke, taking a water aerobic class or playing Marco Polo with the grand kids, taking a dip in the pool is a great way to increase your cardiovascular fitness while also strengthening your muscles.

Swimming does all this to you while putting minimal stress on your bones joints and ligaments, which by the way is a major plus for older men and women who have arthritis or osteoporosis.

As if that isn’t enough reason to jump in. I once read that swimming can help older adults keep their minds as sharp as their bodies. Even if you’re not a swimmer, You can still benefit from water aerobics classes that stay in the shallow end of the pool.

Resistant Band Workouts

There are undoubtedly several varieties of resistance bands ready for purchase in any fitness or local department store.

You can start off with the inexpensive and beginner-friendly one’s first if you’d like. They are perfect for at-home workouts as well.

In addition, resistant band workouts can help you challenge your muscles in ways you may not be able to do with equipment-workouts.

For example, when it comes to strengthening your back muscles and improving your posture, rows and other pulling motions are a great deal—but hard to do if you don’t have any exercise equipment on hand.

I believe that every older adult should own this particular fitness tool.

Resistance bands are an amazing fitness tool. They’re portable, inexpensive, and incredibly versatile, but the real reason why older adults benefits from them so much is that they operate on a principle called “mitigated variability.”

In other words, when you extend an exercise resistant band in any movement pattern, it’s not a perfect line, it’s never the exact same amount of tension. It is always pushing and pulling you in a slightly different direction every time you do a rep.

So, even though it’s generally a safe way to workout, it also keeps your muscles and brain in alert mode since you’re constantly making little adaptations to what the resistant band is doing.

Can you benefit from this?

The older we get the more we need to move around. Even though this discussion is not all about exercising, to me it is about staying active. Being active keeps your blood flowing, keeps your heart pumping and it keeps you from getting tired when the grand kids come over to visit.

This is not only healthy for your heart but it is also healthy for your mind body and soul. Tell me what you think about seniors staying fit and active and if there is anything I missed out on.

Please comment below.


Sonja Owner of

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Entrepreneur, blogger, business owner of

9 thoughts on “Seniors Fitness Exercises

  1. Hi Sonja
    Thank you for such an informative article. I absolutely love exercise – everything you have mentioned in this article in fact – but I’ve fallen out of the “habit” and am struggling to get back into it. Do you have any advice for me, please?

  2. Great post!
    These are all beneficial exercises for seniors and even most younger people too.
    Pilates is something that I have tried a few times and I think it is an under estimated way to build strength. Pilates can help build strength in muscles that people forget they have.
    Thanks for an informative post!

  3. Hi Sonja!

    Thanks for a great article about senior’s fitness exercises. I think that all of the exercises you introduced here are very beneficial for seniors. I am only 36 years old, but I think I should also do more exercises like this. This kind of workout is good for balancing out hours spent on the computer. I will also definitely recommend this article to my parents!

    Best Regards,

  4. It won’t be long before I’m a senior, if that’s what God wants. Anyway, at 47 I finally have the treadmill I’ve always wanted. Problem is, I’m up at night when the kid and neighbors are sleeping. It isn’t the quietest treadmill. Pacing is kind of awkward in this apartment. Thank you for all the information. I realize I need to get started before it’s too late!

  5. Hello Sonja, Great article. I fit into the senior description for this post. I love the water workouts as they are low impact on these old joints. I have had bad knees for many years. But I really enjoyed your post.
    Keep up the good work.

  6. Hi, Sonja!

    Well-done for this article, it is not only an informative one but also very inspirational! Many people could get motivated to introduce these exercises to their daily routine if they haven’t done so!

    I have been playing sports since my early age, and for more than 20 years now, and I am so much grateful for what it does to my mind and body.

    I highly recommend people to stay active while they are young, so when older times come, people will think you are much younger than your actual age is.

    But most importantly, health benefits are lots, and it is indeed much easier to keep the pace with naughty grandchildren 🙂

    Sending my best wishes to you, Sonja!

    Ionut Voicu

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