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On this page you can download PDFs of the best exercises for seniors, for different types of exercises. We have also provided links to our full articles on each type of exercise. To download a PDF or read an article, just click the orange button!
Seated exercises are perfect for older adults who have weakness in their legs, wheelchair users, cardiac patients, or for anyone starting exercises and are worried about the intensity. This makes working out possible with just a chair!
You can use this exercise program as your main form of exercise or in addition to the exercise you may already include in your weekly routine, e.g. fitness classes, walking. The program includes a full-body workout and contains a combination of strength, balance and coordination exercises.
These chair exercises for seniors are perfect for older adults looking to get healthier and more active. Any exercise requires extensive physical strain, but doing them while seated can reduce the amount of stress you put on your body.
Complete exercise on both legs. 8-12 repetitions then rest with water break. Stand behind chair facing the chair’s back. Place feet shoulder-width apart with toes pointed forward. Stand tall, tuck chin behind your chest, retract shoulders, and lengthen your neck and spine. Hands should be on the back of the chair for support.
** Intensity (aerobic exercise) Types of Exercise Moderate: Walking briskly (3 miles per hour or faster, but not race-walking, water aerobics, bicycling slower than 10 miles per hour, doubles tennis and pickleball, ballroom, dancing, gardening. Vigorous: race walking, jogging, running, swimming laps, singles tennis and pickleball, aerobic
This five-day exercise plan using gym machines effortlessly blends strength training, cardio workouts, core exercises, and functional training, providing a comprehensive approach to improving overall health.
