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7 At-Home Exercises for Seniors

by Melissa Bell
4 minutes read

The pandemic hit us all hard, restricting us to our homes for months. This has led many regular gym goers to find ways to stay fit in their homes. The need for home exercises is now a necessity for everyone but has been a reality for seniors for a long time now. This is why we have listed down 7 at-home workouts that older adults can try without needing any special equipment. Ready, set, go!

1. Stair stepping

Stair stepping is a great way to improve coordination, aerobic fitness, heart health, and lower body strength. Follow these steps to do this exercise:

  • Stand in front of a staircase;
  • Climb a step with your right leg and then your left;
  • Climb down the step with your right leg and then your left;
  • Repeat this 10 times for a period of 20-60 seconds;
  • Rest for a bit and change your lead foot.

2. Rotations

exercise ball gym

This exercise helps improve back mobility and upper body strength. Follow these steps to do this correctly:

  • Hold a broomstick horizontally behind your head and stand with a hip-width apart and knees slightly bent;
  • Keep the stick straight and gently twist the body to the right side, as much as you can
  • Then, slowly twist towards the left;
  • Repeat 10-20 times.

3. Chair Squats

Chair squats strengthen the lower body muscles, joints, and bones. These are commonly found on most seniors exercise DVDs. Here are the steps to follow:

  • Stand in front of the chair, feet hip-width apart;
  • Slowly lower your body to sit, keeping shoulders and chest upright;
  • Push your body back up to return to the standing position.

4. The Stork

The Stork helps improve bone strength and balance in older adults. Here are the steps to follow in this exercise:

  • Stand in front of something solid for support;
  • With hands by your side, slowly lift your right foot and balance on the right foot for 10 seconds;
  • Slowly lower the foot and repeat with the right leg;
  • Add 5 seconds with each repetition.

5. Overhead Lifts

Overhead lifts help strengthen the upper body and improve daily functional movement in seniors. Here’s how to do it right:

  • Hold can-like objects (evenly weighing) in both hands, keeping arms by the side and palms facing forward;
  • Slowly bring up the items to your shoulders and extend your arms upwards;
  • Reverse the action when bringing the arms down. Repeat this 5-10 times for 2-5 sets.

6. Wall Snow Angels

This exercise helps improve posture, strength, and mobility. Here are steps to do the exercise right:

  • Stand with your palm facing outwards, touching the wall with your back, bums, head, and heels;
  • Maintaining contact with the wall, slowly lift your hand over your head, stretching as far as possible;
  • Slowly return to the starting position and repeat 5-10 times for 2-5 sets.

7. Wall Push-ups

Wall Push-ups help maintain bone mineral density and upper body strength. Here’s how to do it correctly:

  • Stand at arm’s length from the wall;
  • Lean forward and place your palm flat on the wall at shoulder height;
  • Keep your feet planted at a distance comfortable to you;
  • Lean towards the wall, keeping the body straight;
  • Gently push back to the original position; slowly repeat 5-10 times.


At-home exercises can help seniors remain fit while stuck at home. It enables them to get the required amount of physical activity every day without needing any specialized equipment. The exercises listed above are as simple as it gets and doesn’t put too much strain on the seniors. Pass these on to your parents and older relatives to ensure their fitness and health!

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