Senior Fitness

Senior Fitness

6 Senior Fitness Exercises To Keep An Aging Body Fit And Strong

senior fitness walking couple

As we age, our bodies naturally undergo various changes, including declines in muscle and bone strength. These declines can begin as early as our 30s and continue throughout our lives. However, there is hope. By engaging in regular exercise, we can not only stall much of this loss, but also reduce cognitive decline and maintain overall fitness into later life. In this article, we will explore six essential senior fitness exercises that can help you keep an aging body strong and fit.


Walking is a low-impact and highly accessible form of exercise suitable for people of all ages. As an aerobic activity, walking can improve cardiovascular health, maintain joint mobility, and help manage weight. Regular walking can also boost mental well-being by reducing stress and anxiety.

To reap the benefits, aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into 30-minute sessions, five times a week. To keep things interesting, try varying your walking routes and incorporating some intervals, such as alternating between brisk walking and slower recovery periods. Additionally, using a pedometer or fitness tracker can help monitor progress and motivate you to achieve a daily step goal.

Resistance Training

Resistance training is crucial for maintaining muscle mass and bone density as we age and is a perfect activity for your senior fitness program. It can also improve balance, coordination, and cognitive function. Resistance exercises can be performed using your body weight, resistance bands, or weights. Some effective resistance exercises for older adults include the following.

  • Squats – Stand with your feet shoulder-width apart, and slowly lower your hips as if sitting in a chair. Keep your chest up and knees behind your toes. Push through your heels to return to the standing position.
  • Push-ups – These can be done against a wall or on the floor, with your knees or toes touching the ground. Keep your body in a straight line and lower your chest towards the floor or wall by bending your elbows. Push yourself back up to the starting position.
  • Seated Row with Resistance Band – Sit on the floor with your legs extended and a resistance band looped around your feet. Grasp the band with both hands and pull it towards your torso while squeezing your shoulder blades together. Slowly release the band to the starting position.

Perform two to three sets of 8-12 repetitions for each exercise, with a rest period of 60 seconds between sets. Aim to incorporate resistance training sessions two to three times per week, ensuring you have at least one rest day between sessions to allow for muscle recovery.

Tai Chi

senior woman practicing yoga

Tai Chi is a low-impact, mind-body exercise that has been practiced for centuries in China and is a perfect senior fitness routine. It involves slow, controlled movements and deep breathing, which can help improve balance, flexibility, and muscle strength. Tai Chi has also been shown to reduce stress, improve mental clarity, and enhance sleep quality. Joining a Tai Chi class can provide guidance and support, as well as an opportunity to socialize with others. Practice Tai Chi regularly to experience the full range of benefits; many people find that incorporating it into their daily routine brings the most significant results.


Yoga is another excellent low-impact exercise option for aging adults. It can help maintain flexibility, build strength, and improve balance. Additionally, yoga encourages relaxation and stress reduction through deep breathing and mindfulness. There are various styles of yoga, so it's essential to find one that suits your needs and abilities. Gentle forms of yoga, such as Hatha or Restorative, can be particularly beneficial in a senior fitness regime. Join a local yoga class or practice at home using online resources, and aim to practice two to three times per week for the best results.

Swimming For Senior Fitness

Swimming is a full-body, low-impact workout that can strengthen muscles, improve cardiovascular health, and increase flexibility. The buoyancy of water reduces stress on joints, making swimming an ideal exercise for aging adults, especially those with arthritis or other joint issues.

Swimming laps, water aerobics, or simply treading water can all provide excellent workouts. Aim to swim for 30 minutes, two to three times per week, to reap the full benefits. Many community pools offer dedicated swim times or classes specifically designed for older adults.

Balance Exercises

As we age, our balance can decline, increasing the risk of falls and related injuries. Incorporating balance exercises into your fitness routine can help improve stability and prevent falls. Here are just a few simple balance exercises.

  • Single-leg Stand – Stand near a wall or chair for support if needed. Lift one foot off the ground and hold the position for 10-30 seconds. Switch to the other foot and repeat. Aim for three sets on each leg.
  • Heel-to-toe Walk – Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Take 10-15 steps, then turn around and repeat. Practice this exercise daily to improve balance.
  • Tandem Stance – Stand with one foot directly in front of the other, heel touching toes. Hold this position for 10-30 seconds, then switch feet. Practice this exercise near a wall or chair for support if needed.

Incorporate balance exercises into your routine at least three times per week. As you become more confident and stable, you can challenge yourself by closing your eyes or standing on an unstable surface, such as a foam pad.

Senior Fitness Should Be Enjoyable

Regular exercise is essential for maintaining strength, flexibility, and overall health as we age. By incorporating a variety of exercises, such as walking, resistance training, Tai Chi, yoga, swimming, and balance exercises into a senior fitness plan, you can keep your aging body strong, fit, and less susceptible to injury. Choose activities that you find exhilarating and fun. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions or concerns. With a commitment to staying active, you can enjoy a higher quality of life and maintain your independence for years to come.

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Fitness Equipment - A Shopper's Guide

If you think it's time to begin a senior fitness program for yourself or a loved one, RX Fitness Equipment in Thousand Oaks, Anaheim Hills, and Fountain Valley works with hundreds of personal trainers, coaches, and nutritionists. If you would like to discuss your personal plan with a professional, we're happy to connect you with someone who can help. RX Fitness offers the best equipment from the top manufacturers to fit every fitness goal and budget, including resistance bands. Stop by today for expert advice and friendly help in finding the equipment that is perfect for you. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

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