10 Exercises Every Senior Should Do

Staying active and strong as we age is essential to maintaining independence and confidence in everyday tasks. But where should you start? This post will guide you through five fundamental movement patterns that form the building blocks of daily life: bending and lifting, single-leg balance, pushing, pulling, and rotation. In our latest YouTube video, we’ve put together a workout with ten exercises that target these key movements, specifically tailored for seniors. Read on to learn more about these movements and how they can benefit you!

1. Bending and Lifting: Think about how often you bend down or lift something—a bag of groceries, a grandchild, or even just standing up from a chair. Bending and lifting are everyday actions that require core stability, leg strength, and coordination. In the video, we’ll guide you through two exercises focused on safe bending and effective lifting, helping you build the strength you need to perform these movements with ease.

Deadlift: Strengthens your lower back, glutes, and hamstrings for lifting.

Forward Arm Raise: This move helps build shoulder and upper body strength, supporting you in lifting lighter items to chest level or higher.

2. Single Leg Balance: Balance is key for preventing falls and staying active with confidence. Single-leg exercises train your body to maintain stability, even when one leg supports your weight, as in walking or stepping over objects.

• Side Leg Lift: This standing move helps build strength in the hips and core while practicing balance.

• Seated Leg Lift: For those who prefer a seated option, this exercise strengthens your thighs and core.

• Knee Ups: A dynamic balance challenge that builds core and leg strength, helpful for balance and coordination.

3. Pushing: Pushing exercises are essential for activities like opening doors, pushing a shopping cart, or getting up from a lying position. Building strength in the chest, shoulders, and triceps helps you tackle these tasks with confidence.

• Chest Press with Dumbbells: This move builds strength in the chest and arms, making it easier to push open doors.

• Arnold Press: A versatile shoulder exercise that helps you with lifting or reaching tasks.

4. Pulling: Pulling movements are necessary for activities like pulling open a door or picking something up from a high shelf. Training these muscles keeps your back, shoulders, and arms strong.

Exercise Highlights:

• Bent-over Row: A classic exercise to strengthen your upper back and arms, making pulling actions easier.

• Reverse Fly: Strengthens your upper back and shoulders, supporting good posture and helping with tasks that involve reaching and pulling.

5. Rotation: Rotation is vital for twisting, reaching, or looking behind you. Strong core muscles that support rotational movements improve mobility and protect your spine.

Exercise Highlights:

• Wood Chop: This functional move engages the entire core while training controlled rotation.

• Figure 8: This move strengthens the core while encouraging flexibility in the torso.

Each of these movement patterns is a foundation for daily activities. By incorporating them into your routine, you’re building strength, improving balance, and maintaining independence. 

Join Our YouTube Workout: If you’re ready to try these movements with us, head over to our YouTube video where we walk you through each of these exercises step-by-step. Whether you’re a beginner or just looking to add some variety to your workout, this video is designed to help you feel stronger and more confident in your daily life.

We recommend doing this workout two or three times a week with at least a day of rest in between sessions. Keeping up with these five essential movements can make all the difference in maintaining your strength, mobility, and independence. Start small, follow along with the video, and remember—you’re taking important steps toward a healthier, more active lifestyle.

Check our many other strength workouts to build muscle to build strength and stay mobile! 

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