Exercise is important at any age. Physical activity helps build strength, improve balance, boost energy, develop brain function, enhance sleep quality, reduce stress, and promote positive mood and happiness. Some studies even show that exercise may help prevent and counteract certain types of disease.
For aging adults, daily exercise also helps maintain independence by improving mobility, reducing fall risk, and preventing joint and muscle deterioration.
Check out these easy exercises to do at home that can greatly improve your health and wellness — and they only take a few minutes each day.
Note: Home workouts may cause mild discomfort, but they should never cause pain. Talk to your doctor before beginning any exercise routine or if you feel pain while working out.
1. Chair Yoga
Yoga is a low-impact form of exercise that strengthens muscles, improves flexibility, and increases mobility. Chair yoga is especially helpful for seniors because it’s less weight-bearing than traditional yoga, reducing stress on bones and joints.
You can find chair yoga workouts online for an easy home routine, or join a class to socialize with others. Poses like seated cow stretch, seated cat, seated mountain, seated twist, and overhead stretch will elongate your muscles, enhance flexibility, and boost your mood.
Get started with GoGoGrandparent’s Chair Yoga class on YouTube, led by certified senior fitness instructors.
Want to join live weekly sessions? Explore our virtual fitness events for seniors to stay active from home.
2. Sit-to-Stand
Keep your chair nearby and try this simple yet powerful movement. The sit-to-stand exercise helps maintain mobility and freedom of movement—essential for independence as we age.
At GoGoGrandparent, we care about helping you stay mobile and independent. That’s why we love the sit-to-stand: it strengthens your legs, improves balance, and supports everyday movement like getting in and out of chairs or cars.
Check out Eldergym’s six variations of the sit-to-stand for quick, effective ways to practice at home.
3. Seated Overhead Press
With your chair still handy, grab a pair of dumbbells for a seated overhead press. This easy home exercise builds shoulder, arm, and back strength—great for lifting and reaching tasks.
Use a comfortable weight; it’s about form and control, not heaviness. If you don’t have dumbbells, use water bottles or canned goods.
Learn how to safely do the movement with this video from More Life Health Seniors.
4. Calf Raises
Before putting the chair away, stand behind it and use it for balance. Calf raises promote blood flow, improve circulation, and strengthen your legs.
Because this move can increase blood flow, some people feel lightheaded—so hold on to something sturdy for support.
Follow this video by Active Seniors Health Centre to learn proper technique.
5. Tandem Stance
Want to improve your balance and reduce your risk of falls? The tandem stance is an excellent core and stability exercise for seniors.
It strengthens your center of gravity so you feel steadier while walking. Have a chair or countertop nearby when starting out for safety.
Learn how to do the tandem stance here.
6. Single-Leg Stand
This simple balance exercise helps with daily activities like walking and climbing stairs. Practicing consistently can make movements that rely on one leg feel easier over time.
It also helps correct strength imbalances between your right and left sides.
Learn how to safely do the single-leg stand with the National Institute on Aging.
7. T-Spine Rotation
The T-spine rotation is a great way to boost mobility and strengthen your back and core. It also helps prevent slouching and improve posture.
Learn how to do a T-spine rotation with GoGo’s strength training video on YouTube. Our experts at GoGoGrandparent will guide you through the benefits of strength training and other easy beginner workouts like plank taps, Cossack squats, and short seated presses.
Follow along with the video for a fun home workout that gets your heart pumping and your blood flowing!
Bonus: Take an Exercise Class
If you’d like to supplement your home workouts, try joining a local exercise class. Use GoGo’s rides for seniors to easily get to swimming, aerobics, or yoga classes near you—no app required.
You can also stay active from home with GoGo’s virtual fitness programs for seniors, including weekly Chair Yoga and Functional Fitness sessions designed to help you move safely and confidently.
Register with GoGoGrandparent today and start your journey toward better strength, balance, and independence.
