10 Simple Exercises for Seniors to Stay Active at Home

Posted on Wednesday, July 2, 2025

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by AMAC, D.J. Wilson

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Humans need to keep their bodies in motion to stay healthy. Workouts can improve strength, increase balance and flexibility, improve mental health, and increase overall fitness. Here are 10 simple exercises that people can do at home to stay healthy.

Putting safety first

Before attempting any of these 10 simple exercises for seniors to stay active at home, consult your doctor to determine which exercises are right for you. It is vital that exercises are performed correctly to avoid injury, so advice from a professional trainer is also highly recommended. Not only can a trainer help older people regain some mobility and flexibility, build muscle mass, and improve cardiovascular health, but they can also provide motivation and encouragement leading to better long-term health outcomes.

Here are 10 simple exercises for seniors with brief explanation:   

1. Arm circles: Sit or stand with arms out to the sides. Make small circles, gradually increasing the size of the circles.
2. Arm raises: Sit or stand with arms out to the sides. Keeping arms straight, gently lift and lower them while keeping them parallel to the ground.
3. Chair squats: Sit on a chair with feet flat on the floor. Maintaining good posture, carefully stand up using your leg muscles. Slowly lower back down. Repeat.
4. Leg raising: This core building exercise involves the gentle lifting of the legs while lying on one’s back.
5. Marching in place: Sit or stand and lift your knees towards your chest, alternating legs as if marching.  
6. Shoulder rolls: Sit or stand and roll your shoulders forward and backward in a slow, controlled motion.
7. Standing on one leg: Stand with your feet hip-width apart and lift one leg off the floor, balancing on the other. You can use a chair for support if needed.  
8. Stretching: Gently stretch arms, legs, and torso. If possible, reach for your toes and hold each stretch for a few minutes.  
9. Toe lifts: Sit or stand and lift toes off the floor, holding for a few seconds, then lower them. Repeat with your heels.
10. Walking: Stand tall, eyes up, with shoulders back yet relaxed. Keep the feet hip-width apart and parallel, take light steps rolling from heel to toe. Swing arms from the shoulders, keeping a pendulum motion. Move smoothly to avoid bouncing or impacting joints.

Exercises for seniors to stay active, fit & mobile

Senior citizens should keep their bodies moving to maintain health. It’s vital that people talk to their doctors to determine which exercises are the most appropriate and safest for them. Additionally, older people may benefit from adding light weightlifting to their routine and/or getting special training to ensure that exercises are performed correctly to maximize health and safety and minimize potential for injury.

Here’s more: For more senior-related exercise information, visit: Healthline

Disclosure: This article is purely informational and is not intended as medical or exercise advice. As always, consult a doctor and private trainer before beginning a new exercise routine.