20 Workouts to Help Seniors Stay Active and Healthy

Movement is medicine—especially as we age. For seniors, staying active isn’t just about fitness—it’s about preserving independence, preventing injury, and living each day with energy and ease. Regular exercise has been shown to ease the symptoms of arthritis, improve heart and lung health, regulate blood sugar, and boost both mood and memory. The best part? You don’t need a gym or fancy equipment to reap the rewards. We’ve expanded our list to 20 Workouts to Help Seniors Stay Active and Healthy, featuring simple, low-impact exercises that can be done from the comfort of home or in the fresh air of your backyard. Whether you're looking to improve balance, strengthen muscles, or just keep your body moving, these routines are tailored for all ability levels—gentle enough to feel safe, yet effective enough to make a difference. Let's get started!

1. A Five To Ten Minute Warm-Up

Warming up is the most important part of beginning a workout. Warm up consists of light cardiovascular exercises as well as stretching that increases blood circulation and body temperature, but also protects against injury. At the beginning of your workout, start by walking or lightly jogging in place for five to ten minutes with your arms swinging freely to help remain balanced. If you have limited mobility or if you would rather, you may sit in a chair and begin with chair exercises such as head, arm and shoulder rolls followed by ankle circles and leg extensions. Now that you know how to begin your workout routine, continue reading to learn about how to perform chair squats.