30 Workouts to Help Seniors Stay Active and Healthy

21. Standing Side Leg Raises for Hip Stability

This simple move strengthens the outer hips and improves balance. Stand tall behind a chair, holding the backrest for support. Shift your weight to your left leg and slowly raise your right leg to the side—no higher than hip height. Keep your toes facing forward and your torso upright. Hold briefly, then lower and repeat for 10–12 reps before switching sides. Side leg raises help prevent falls by building lateral stability and strengthening muscles that support the pelvis—key for walking and stair-climbing. For added challenge, try without holding the chair or using a resistance band.

22. Finger Flex and Squeeze for Grip Strength

Maintaining hand strength helps with daily tasks like opening jars or buttoning shirts. Sit comfortably and extend one hand. Slowly spread your fingers wide, then bring them together and make a gentle fist. Squeeze and hold for a few seconds, then release. Do 10 reps per hand. You can also use a soft stress ball or therapy putty to build resistance. These small exercises support joint flexibility, reduce stiffness from arthritis, and help preserve independence by keeping fine motor skills sharp.