Regular exercise is one of the most effective ways to improve your quality of life. The best elderly daily workout is a well-rounded routine that helps improve flexibility, build strength, and boost health markers. Here are the ten best exercises for seniors over 70 that you can incorporate into your daily routine to take your health to the next level.
Note: Consult with your healthcare provider before beginning any new exercise regimen.
1. Gentle stretching for flexibility
Flexibility is key to maintaining full range of motion, improving posture and balance, reducing risks of falls, minimizing potential injuries, and staying pain-free. Daily, gentle stretches – like neck rotations, shoulder rolls, side bends, and ankle circles – are some of the best exercises for seniors over 70 for flexibility and mobility.
If you’re unsure where to find a good workout routine for seniors, check out GoGo’s chair yoga classes on Youtube. Our instructors bring you through different yoga poses you can do at home, and all you need is a chair. Chair yoga is one of the safest exercises to keep seniors healthy by enhancing flexibility while promoting relaxation and stress reduction.
2. Seated squats and raises for leg strength
Keep the chair from chair yoga, and add seated squats and leg raises. Squats strengthen your legs and glutes, and leg raises support your hips and quadriceps.
To do a chair squat:
- Stand in front of the chair with your feet shoulder-width apart.
- Holding the back of the chair, slowly lower down as if sitting in the chair. Then stand back up.
- Keep your back straight and engage your core while you move.
- See it in action here.
For seated leg raises:
- Sit in a sturdy chair.
- Lift one leg straight in front of you without bending your knees. Hold for a few seconds.
- Lower that leg and repeat with the other leg.
- Check out this seated leg workout.
3. Arm circles for shoulder mobility
Shoulder vitality is critical for performing daily activities comfortably. The shoulder joint supports the arms and hands while providing overall body stability. If your shoulder is weak, you’ll have a lot of aches and pains. That’s why arm circles are one of the best exercises to keep seniors healthy.
You can do arm circles anywhere, anytime. Stand or sit with your arms extended to the sides. Make small circles with your arms, and gradually increase the circle size to what’s comfortable.
4. Strength training for overall strength
The best elderly daily workout will strengthen your shoulders, arms, legs, and core simultaneously. Strength training can reduce the symptoms of several chronic conditions like arthritis, diabetes, osteoporosis, and so much more.
5. Water aerobics for endurance
Water aerobics is one of the best exercises for seniors over 70 because it’s low-impact and easy on the joints. The water provides resistance – like weights or training bands – which helps builds endurance and cardiovascular fitness, but water resistance lends itself to a lower risk of injury than on-land exercises.
Local pools, rec centers, and senior centers might offer water aerobics classes near you. Join a class to make friends and have fun while doing your favorite exercises to keep seniors healthy.
6. Stationary cycling for joint health
Stationary cycling is a good workout routine for seniors because it has a low impact on the joints but high impact on health. Biking can improve cardiovascular health, strengthen leg muscles, and promote joint flexibility. Gyms and rec centers often have stationary bikes available, or you can consider buying one for your own home.
Catch a safe, reliable ride with GoGo Rides to your local gym to start building your best elderly daily workout.
7. Core stabilization exercises for balance
Maintaining balance and preventing falls is critical as we age. Incorporating core stabilization exercises into a good workout routine for seniors will show massive results in everyday living. Seated twists, side bends, and pelvic tilts are all great ways to improve balance and stability, which will make daily moving a lot easier.
GoGoGrandparent’s Youtube strength training and chair yoga classes emphasize core health. Check out our Youtube playlists for more exercises for seniors over 70:
Best exercises to keep seniors healthy
A good workout routine for seniors should focus on flexibility, strength, and endurance. By incorporating the above exercises for seniors over 70, you’ll improve your overall health, feel strong and flexible, and enjoy a higher quality of life in your golden years. Ultimately the best elderly daily workout is one you enjoy doing, so find exercises that make your body and mind feel good.
And don’t forget to check out GoGo’s free online exercise classes to start improving your health right from the comfort of your home! All active GoGo customers get access to live fitness classes. And if you want to hit the gym or local pool, call operators to catch a GoGo Ride to get there hassle-free.