30 Workouts to Help Seniors Stay Active and Healthy

Akanksha Sharma

17. Seated Overhead Press for Upper Body Strength

Senior people exercising in the morning. Photo Credit: Envato @AnnaStills

Grab a pair of light dumbbells or even water bottles. Sit up straight with weights at shoulder height, elbows bent. Press the weights overhead until your arms are fully extended, then lower back to start. Do 10–12 repetitions. This movement strengthens shoulders and triceps—muscles you use for daily activities like lifting groceries or reaching overhead.

18. Glute Squeezes to Support the Lower Back

Positive elder man sitting on yoga mat, join online yoga class and giving thumb up. Photo Credit: Envato @Garakta-Studio

Glute squeezes are an easy way to strengthen your backside and support your spine. Sit or lie down comfortably. Contract your glute muscles (as if you’re pinching a coin between them), hold for five seconds, then release. Repeat 10–15 times. Strong glutes help with posture, balance, and reducing lower back pain.

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17. Seated Overhead Press for Upper Body Strength

18. Glute Squeezes to Support the Lower Back

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