The Best Exercises for Senior Fitness

The Best Exercises for Senior Fitness

A man lifting weights

The science is clear: regular exercise and proper nutrition are the key to maintaining a healthy body and mind. This is true whether you are a fresh-faced 18-year-old or an experienced senior citizen.  


No matter your age group or level of experience, there is an exercise program out there that is right for you.  


For senior citizens, many different exercises are low-impact and focused on preventing injury. Senior citizens, especially those who are new or returning to regular exercise, need specific exercises tailored to their skill level and physical capabilities. 


The most important goal when exercising is to prevent injury and maintain physical strength. 


In this post, we will go over a handful of exercise types that are best for senior citizens.  


Best Routines for Aging Bodies 


As the human body ages, it is not capable of the same physical feats it could perform when it was younger. Older bodies are more injury-prone and wear out quicker.  


Because of this, seniors should focus on low-impact exercises for the best results. Below are some of the best exercises for people of more advanced age.  


Water Aerobics  


Water aerobics has seen a huge rise in popularity in all age groups in recent years. However, it is especially popular in the 65+ age group. Water-based exercises are ideal for those with arthritis and joint pain as the water’s buoyancy reduces the stress put on the joints.  


Water also provides natural resistance eliminating the need for weights. There is a wide variety of different exercises and routines that you can do in the water, and there are even classes you can take if you prefer group exercise.  


Light Walking and Easy Hiking 


Walking is one of the most basic, yet effective, forms of exercise. It is ideal for seniors because it is low impact, and you can set your own goals based on ability.  


 10,000 steps per day is the recommendation for the general population, but for older adults and those with hip, knee, or joint issues, daily steps should be less.  


Walking helps promote a healthy lifestyle, strengthens leg muscles, and reduces the risk for heart disease, stroke, and diabetes.  


Seniors shouldn’t try to take on too much at once, start with a short walk and slowly build up your routine until you find a comfortable goal.  




Pilates is another form of exercise that is great for seniors due to its low impact and focus on strengthening muscles. Breathing, proper alignment, core strength, and concentration are emphasized. You won’t find any explosive movements or strenuous motions, pilates is all about slow, controlled action.  


Typically, a yoga mat, yoga ball, and other accessories will come into play. This can help provide a unique and fun challenge to those who are tired of repetitive motions and unstimulating workouts.  


Just make sure to stay hydrated as pilates is notorious for producing a lot of sweat!  


Lat Pull Down Machine 


 Many seniors complain of backaches, rounded posture, and misaligned backs.  


It is tempting to use exercise machines as they offer convenient, structured workouts. However, using exercise equipment can be difficult, especially as our bodies age. 


One of the exercise machines you can use, even in your advanced years, is a lat pull-down machine. Lat pull-down machines help you build upper back strength and can address many of the issues senior citizens face. 


In a seated position, you simply pull down on a counter-weighted bar in front or behind your shoulders.  


Be sure to talk with your doctor or physical therapist before trying to lat pulldown machine if you have any shoulder issues.  


Prioritize Your Fitness 


Remaining physically fit is a challenge for everyone, but it because especially difficult for older people.  


It can be all too easy to hurt yourself with over-strenuous exercises. Those with joint conditions should exercise extreme caution before trying new exercises. When in doubt, talk to your doctor or physical therapist for the best advice.  


At 1Source Fitness, we are committed to helping people of all ages meet their fitness goals. We offer a wide variety of gear and equipment for exercise enthusiasts of all skills levels.  


When you want the widest selection of fitness gear and equipment in Ohio, Southern Michigan, Eastern Indiana, and Northern Kentucky, the only place to go is 1Source Fitness.  


Reach out to 1Source Fitness now!