Senior Exercises: Balance, Mobility, and Strength

For many people, it’s easy to say, “Age is just a number.” “. However, staying fit as we age requires serious attention to detail. That’s why at Gold’s Gym, we focus on helping you build strength and endurance through safe, low-impact senior exercises.

We get it—most people want to spend their golden years without sacrificing time for physical therapy or rehabilitation. Empowering our members with the strength and health to enjoy their retirement is one of our top priorities.

Our health clubs welcome individuals of all ages and skill levels. In this guide, you’ll discover the best exercises for seniors and the simplest ways to remain self-sufficient without disrupting your daily routine.

Note: Always consult your healthcare provider before beginning a new exercise regimen. The exercises and recommendations provided in this guide may not be suitable for everyone, especially those with pre-existing medical conditions.

Benefits of Engaging in the Best Exercises for Seniors

Everyone needs to be mindful of how they invest their energy. This is particularly important for seniors, whose bodies may not be as capable as they once were. Playing rough-and-tumble with the grandkids today could leave you feeling depleted for the rest of the week!

Exercising as a senior is a similar balancing act. You’ll want to build strength and endurance that’ll serve you for years to come. However, you also risk injury when you overstrain yourself.

Exercise programs for seniors always account for the effects of aging on the body. They will never force you to choose between staying active and enjoying life. Many studies suggest that a balanced exercise regimen can benefit seniors by:

• Helping reduce disease and disability, and potentially lowering the risk of chronic diseases. A lack of physical activity contributes to chronic diseases such as stroke, heart disease, lung disease, diabetes, cancer, hypertension, and Alzheimer’s disease.
• Improving blood pressure and reducing the risk of heart attack through regular endurance exercise.
• Managing arthritis symptoms like pain and stiffness by strengthening the muscles surrounding affected joints.
• Helping reduce the severity of respiratory illness symptoms.
• Regulating mood, which may contribute to overall well-being.

While there are many benefits seniors stand to gain through regular exercise, individual results may vary. Exercise does not guarantee prevention or cure of any disease. Remember to consult a healthcare professional for personalized advice.

Balance Exercises for Seniors

Balance skills are a key factor in overall health because they help minimize the risk of a slip-and-fall accident. Below, you’ll find some of the best low-impact senior exercises to help improve balance.

Ensure you have a stable support, such as a chair or wall, while performing balance exercises to prevent falls. If any pain or discomfort occurs, stop immediately and seek medical advice.

1. Single Leg Stands

Single-leg stands, also known as single-leg stances or SLS, are a popular and simple balance exercise:

1. Stand with feet hip-width apart, distributing weight evenly.
2. Rest hands on hips, then raise the right leg off the floor, hinging at the knee.
3. Try to hold this position for 30 seconds. Use a chair or table for support if needed.
4. After holding the pose for 30 seconds, lower the leg and repeat on the other leg.

Perform this exercise in a safe environment, preferably under supervision if you are new to balance exercises. Consult your healthcare provider before attempting if you have a history of falls or balance issues.

2. Heel-to-Toe Walk

Heel-to-toe walking can be a great way to hone one’s balance and avoid long-term risks to physical health. Here’s how to do it safely:

1. As you take a step, focus on having your heel touch the ground first, and then continue by shifting your weight to the ball of your foot.
2. If you experience pain during the process, perform this exercise for just a few minutes each day, gradually increasing the duration as you become more comfortable with your gait.
3. Once the movement feels more natural, try doing this near a wall or chair to improve stability as you perform this exercise.

3. Tai Chi

To be effective, senior exercises need to be more than safe and support all aspects of physical health. Being illness-free doesn’t always mean an individual is fully healthy.

This is why Tai Chi is a great choice for holistic health management. Seniors can benefit from Tai Chi because it strengthens muscles, ligaments, and improves heart health.

In a typical Tai Chi class at Gold’s Gym, you can expect to learn exercises in a calm environment with easy-to-follow movements. Don’t worry about getting overwhelmed.

Tai Chi is generally considered safe for most people. However, it’s still best to consult with your healthcare provider to determine whether it’s optimal for you. Tai Chi should only be performed under the guidance of a qualified instructor.

Mobility Exercises for Seniors

At the end of the day, the biggest fitness concern for many seniors comes down to mobility. Building strength and balance can be helpful, but without focusing on mobility exercises, it won’t translate into better movement during everyday life.

4. Ankle Circles

Ankle circles are a great stretch for maintaining mobility and range of motion.

1. While sitting on a chair, rest your right ankle on your left knee.
2. Set your ankle past the knee, just enough to give you space to rotate your ankle freely.
3. Move your ankle in a clockwise motion and repeat for 10 rotations. Repeat the motion, this time with a counterclockwise motion.
4. Swap so your left ankle is over your right knee and repeat.
5. As mobility improves, try lifting the leg and rotating the ankle mid-air for a deeper range of motion.

Perform these exercises gently, especially if you have joint pain or a limited range of motion. If you experience any discomfort, stop the exercise and consult your healthcare provider.

5. Shoulder Rolls

Muscle strain can cause tightness in your neck and shoulders. Doing this stretch every day can keep one feeling limber and ready to tackle the day:

1. Stand with feet hip-width apart and straighten the spine so the posture is tall.
2. Roll the shoulders forward in a slow, circular motion.
3. Repeat 10 times and then roll shoulders backward in a circular motion.

6. Hip Marching

Hip marching is a favorite among senior exercises because it’s safe, light, and perfect for targeting lower body muscles.

1. Sit on a chair with feet flat on the floor.
2. While seated, lift the left knee as high as comfortable.
3. Return the foot to the floor.
4. Repeat these steps, alternating legs in a marching motion.

Strengthening Exercises for Seniors

Besides balance, strength is a key aspect seniors should prioritize. Strength training can help combat sarcopenia (age-related strength and muscle loss).

It’s important to note that seniors don’t need to do serious weightlifting—simply incorporating some of these low-impact exercises into the training regimen can make all the difference.

7. Wall Push-Ups

Wall push-ups target the same muscle groups as standard push-ups. Wall push-ups are perfect for seniors because they don’t put as much tension on the arms, and they are performed from an upright, standing position.

1. Stand one arm’s length from a wall, with feet shoulder-width apart.
2. Raise arms to shoulder height and place palms flat against the wall.
3. Keeping hands shoulder-width apart, bend the elbows outward at a 45-degree angle to bring yourself closer to the wall.
4. Hold for 1 second, then push back with the arms, keeping palms flat on the wall.
5. If the heels lift during this motion, move a bit closer to the wall.

8. Seated Row with Resistance Bands

Seated rows are highly recommended for senior exercises because they help strengthen the upper back and improve posture, making them a great choice for senior exercises.

1. Sit on the floor (or an exercise mat) with legs extended.
2. Loop a resistance band around the feet and grasp one end in each hand.
3. Squeeze the shoulder blades together while keeping the back straight and pull the band toward your midsection.
4. Slowly ease the resistance band back to the starting position. Repeat 10 times.

9. Chair Squats

Squats are among the most important exercises for seniors because many daily actions use the same movements. Chair squats are ideal because they put less strain on the knees and provide a safety measure in case you lose your balance:

1. Put a chair directly behind you and stand with feet shoulder-width apart.
2. Cross arms over the chest and rest one hand on each shoulder.
3. Bend the knees and shift the hips back, lowering toward the chair as if about to sit.
4. Lightly touch the chair without fully resting, lean forward slightly and return to a standing position while keeping the back straight and heels flat.
5. Repeat the movement at a controlled pace. If you struggle with keeping the back straight or breathing steadily, slow down and take a break.

10. Bicep Curls with Light Weights

When it comes to strengthening exercises for seniors, bicep curls are among the most popular because they’re so adaptable. If you use light weights, bicep curls are also effective for improving grip strength.

1. While seated or standing, hold a light dumbbell in each hand.
2. Keep the shoulders relaxed and the chest lifted.
3. With palms forward, bend the elbows one at a time to lift—or “curl”—the dumbbells towards your shoulders.
4. Keep your torso from moving, and make sure you aren’t using your wrists to lift the weight.

Strengthening exercises should be done with appropriate weights and proper form to avoid injury. Consult with a fitness professional or your healthcare provider to ensure these exercises are suitable for you.

Combination Exercises for Overall Fitness

Strength, balance, and mobility-focused workouts all improve your health. However, focusing solely on one type of exercise could mean you’re selling yourself short.

A capable body requires a holistic regimen Try these combination exercises to get the most out of every single workout efficiently.

11. Step-Ups

Step-ups are the perfect combination exercise for those who want to improve their stride.

1. Pick something to use as a step, like a gym riser or step platform.
2. Brace your core, shoulders, and spine as if you’re going to lift something heavy.
3. Place your right foot on the step and use your left foot to gently push up until both feet are on the platform.
4. Step back down one foot at a time and repeat.

12. Bird Dog

Core muscles are more important than many people initially think. Core muscles serve as the body’s primary stabilizer. They help support the spine and also affect one’s posture.

To strengthen the core and improve balance, try the standing bird dog variation:

• Stand with feet shoulder-width apart. Rest the left hand on a chair for support and place the right hand on the hip.
• Lift the left foot off the ground, extending slightly behind you, and place it back down flat.
• Repeat the movement on the other side.

Combination exercises should be balanced with adequate rest and recovery. Pay attention to your body and consult a healthcare provider for a workout program that’s tailored to your particular needs.

Gold’s Gym Senior Fitness Classes

Ultimately, the safest way to perform senior exercises is at a gym alongside one of our physical trainers. When you choose Gold’s Gym Senior Fitness Classes, you can expect:

• Classes at non-peak hours that work for your schedule
• Senior exercises tailored to your health goals and concerns
• A variety of courses for all interests and fitness levels—no prior experience needed

Plus, having a Gold’s Gym membership means you can build your workout routine to suit your needs. You’re always free to discuss the benefits of exercise and ask our passionate team members for any tips or guidance to help you reach your goals.

Note: Participation in gym classes should be based on your fitness level and health status. Inform your instructor of any health concerns or limitations before starting the class.

Conclusion

Studies have shown that while seniors are interested in staying active, maintaining motivation is still a common struggle. It can be hard to know what the best exercises for seniors are—but that’s where your local Gold’s Gym comes in.

We’ve partnered with SilverSneakers to offer classes across the country that focus on senior exercises and fitness! Get in touch with a Gold’s Gym near you to learn more about current availability and how our supportive instructors can help you keep doing what moves you.