6 Exercises for Seniors at Home for Fitness, Balance and Stability with a Complete 7-Day Workout Program

As we age, the importance of maintaining an active lifestyle becomes increasingly clear. Did you know that nearly 1 in 4 seniors experience a fall each year, leading to serious injuries that can drastically affect independence? The number of people aged 65 years or older worldwide is projected to more than double, rising from 761 million in. 2021 to 1.6 billion in 2050. 

With over 60% of adults over 65 reporting mobility issues, a well-rounded exercise for seniors at home can be life-changing. And no, you don’t need fancy gyms or heavy weights. Just a few simple, effective moves can boost fitness, balance, and stability—all in the comfort of your own space.

This isn’t just another list of exercises for senior citizens at home. Here, we’ve curated a 7-day workout program for seniors that’s designed to fit seamlessly into your routine. From gentle stretches to core-strengthening exercises, each day builds on the last, so you get fitter, stronger, and more balanced without overdoing it. Think of it like a weekly planner guiding you towards a more active, stable life.

So, if you’re ready to embrace a workout for seniors at home that’s all about longevity, let’s dive into exercises that’ll help you stay agile, grounded, and, yes—unstoppable!

Table Of Contents 

1. Gentle Movements for Wellness: 6 Exercises For Senior Citizens At Home
2. 5 Essential Exercises for Seniors’ Balance, Stability and Coordination Improvement 
3. 7-Day Workout Program For Seniors
4. Expert’s Advice 
5. The Final Say 
6. FAQs 
    

Gentle Movements for Wellness: 6 Exercises For Senior Citizens At Home

Here are six simple exercises that seniors can do at home:

1. Sitting And Standing Vertical Wood Chop 

This exercise mainly engages the leg muscles, glutes, core and shoulders and helps the senior to improve full body movement and controlled movements of the whole trunk.

• Sit on the tip of a chair and spread your feet wider than your hips with your toes intertwined.
• As you stand up, push into your feet and raise your arms above your head.
• Keep your body straight without arching your lower back, and be careful not to sag your shoulders.
   

2. Chair Supported Side Lunge

This lower body weight training exercise works the muscles that are mainly in the legs and the gluteal muscles that are important for maintaining lateral movement to slow down and prevent falling.

• Place your hands on the chair at the height of your hips and place your feet wider than your hips.
• Push your bottom back and shift your weight toward your right hip while keeping your right foot on the ground.
• With your left foot planted on the floor, maintain a straight left leg.
• Return to your position in step one and repeat steps 2 and 3 for the other leg.

3. Hip Extension While Standing 

This effective hip exercise primarily uses the muscles in the glutes and hamstrings to help build a stronger posterior chain—a group of muscles in the back of the body.

• Place your hands on the chair at the height of your hips and place your feet wider than your hips.
• Lift one leg and extend it back from the heel.
• Keep your hips straight and straight.
• Return to the position in the first step and repeat the exercise with the other leg extended.
   

4. Standing Cat-Cow 

Stretching exercises like this improve the flexibility of the shoulders, neck, and back, engages the muscles mainly in the neck, back and chest. 

• Position your feet wider than the breadth of your hips and rest your hands on the chair at hip height.
• Inhale and tilt your pelvis back until your tailbone comes up.
• Open the chest, eyes forward.
• As you exhale, tilt your pelvis forward and contract your tailbone.
• Zoom in and look down.
   

5. Hip Flexor Stretch While Standing 

This powerful stretching exercise for legs and hips stretches the glutes and primarily uses the hip flexor muscles - a group of muscles in the upper thighs that are important for lower body movements.

• Before placing one foot on the chair, make sure it is not slippery.
• Place the other foot on the ground, a little further from the chair.
• Place both hands on the thigh of the raised leg.
• Lift your heel slightly off the ground and push your hips toward the chair.
• Optional) You can also try raising one arm.
   

6. Seated Figure - 4 Stretching 

This exercise, which primarily uses the muscles in the glutes, helps older people stretch their glutes and reduces stiffness and pain in the lower back.

• With your knees bent and feet flat on the ground, take a comfortable seat in a chair.
• Lift your right ankle and place it over your left knee, forming a "4" shape with your legs. Keep your right foot flexed.
• To prevent slouching, sit up straight and make sure your back is straight.
• Gently press down on your right knee with your right hand and hinge at your hips to lean forward slightly, stopping when you feel a stretch in your right hip and glute.
• Maintain this position for 15-30 seconds, breathing deeply.
• Release and repeat the stretch with your left ankle over your right knee.

To do customised workouts at the comfort of your own home, register for ToneOp Fit’s Live Home Workout Sessions. 

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Also Read: Best Lower Back And Hip Pain Exercises For Seniors | ToneOpFit 

5 Essential Exercises for Seniors’ Balance, Stability and Coordination Improvement 

Because your muscles and bones naturally wear down as you age, doing these exercises for seniors at home regularly can help you maintain the same lifestyle you're used to. You can do these exercises at home using objects you have around and your own body weight.

1. One Leg Balance 

This is a basic balance-enhancing exercise. Holding onto a chair is a good idea if you do this for the first time.

• Place your feet shoulder-width apart to begin.
• Slowly raise your right leg off the ground while extending your arms to your sides.
• Raise your leg straight in front of you, hold it there for 30 seconds, then let it drop.

At least three repetitions of this exercise should be performed on both legs.

2. Tree Pose

Build your balance on one leg with Tree Pose, an excellent and easy yoga pose for flexibility enhancement. This exercise is also a popular yoga move. Have a chair handy.

Step 1: Place your feet shoulder-width apart as you stand. Keep one hand on your chest and the other on a chair. You can also place both hands on your chest if you feel comfortable. 

Step 2: Turn your foot inside as you raise your right leg straight up. Place your right foot's sole gently against your left thigh's side. 

Step 3: Maintain this posture for a minimum of 30 seconds, or more if possible. 

Repeat this exercise three times, doing the same with the other leg. 

3. Tightrope Walking

This exercise can be done using a tape line, lines between tiles, or any straight line you can find. 

Step 1: Choose a destination to walk to.  

Step 2: As if you were walking a tightrope, extend your arms to your sides and start walking slowly, ensuring that your feet are always on the line.  

Step 3: Count at least five seconds before taking each stride as you move from heel to toe. 

To maintain your coordination, do this exercise once a day.

4. Flamingo Stand

This exercise builds your hip muscles and stabilises your core. Do this while standing against a wall you can hold on to. 

Step 1: Place your hands on the wall and stand with your feet shoulder-width apart. 

Step 2: Now lift your right leg to your hip as if you were marching. Run it and do the same for the left side. 

Step 3: Increase the difficulty by walking a little faster or lifting your legs higher. 

Repeat ten to twenty times on each side. 

5. Lunges

Lunges are great for stability and coordination. Imagine while walking, you suddenly lose balance. To prevent this, instinctively you usually take a step forward or backwards to regain it, right? This is where lunges help you out. 

Step 1: Start standing straight with your hands on your sides. 

Step 2: Now step your right leg forward and bend at the knee. Make sure your right thigh is parallel to the floor by lowering yourself. 

Step 3: Inhale, hold for 30 seconds, and slowly return to the starting position. Repeat for the left leg.  

Do this about five to ten times for each leg. 

You can also join ToneOp Fit’s Live Yoga Sessions to learn more stability and balance exercises from yoga experts in the comfort of your home. 

Read: Why Do Elders Always Look Tired & Sleepy? Examine 7 Causes, Symptoms and Treatments of Sleepiness in the Elderly! 

7-Day Workout Program For Seniors

Here's a 7-day workout program for seniors, along with suggestions for some exercises you can do to get started:

 

Key Points

• Each day's workout can be adjusted based on individual fitness levels and preferences.
• It's important to stay hydrated and listen to your body; rest as needed.
• Incorporating strength, balance, and flexibility exercises lowers the chance of falls and enhances general mobility.
   

Also Read: Discover The Best Workout Routine For Beginners In Gym To Kickstart Your Fitness! 

Expert’s Advice 

As a fitness expert, I believe that staying active at home is super important for seniors! I always tell my clients to start slow and listen to their bodies. Try doing simple exercises for seniors at home, like chair squats or wall push-ups—these are great for building strength and balance. Remember, even a short 10-minute walk can make a big difference! I also suggest setting a regular time each day for your workout for seniors at home. 

Set a specific time for your workout for seniors at home. That way, it becomes a habit and enjoyable enough. Don't forget to stretch afterwards to keep your muscles in good shape. Make this a fun habit by inviting a friend or family member to join in on the fun!

Health Expert 
Lavina Chauhan

The Final Say 

Congratulations on taking the first step toward a healthier you! Remember, exercise for seniors at home can be fun and easy. By following this workout program for seniors, you can improve your fitness, balance, and stability. Try out the exercises for senior citizens at home we shared, and see how great you can feel! Keep moving, stay active, and enjoy every moment. You’ve got this!

FAQs

1. How much physical activity do seniors need?

The general guidelines recommend that the minimum amount of training sessions be 30 minutes at least five times a week; however, the timing may vary according to strength and capacity of a person.

2. When is the best time to exercise for seniors?

For seniors, the best time to exercise is early in the morning. This contributes to improving mental well-being and helps lift the mood.

3. What type of exercises should elderly people should avoid? 

Elderly persons should avoid high impact exercises such as running and deadlifts, as well as crunches. They tend to strain the joints and increase the risk of injury. Other forms of exercise, including HIIT and weighted squats, should also be avoided because they result in falls and other complications.

4. Is it safe for seniors to take supplements for workouts? 

Yes, seniors can be given supplements for workouts, but only after a consultation with a healthcare provider. The latter can determine which supplements would be of most use based on the individual's health needs and ensure that these do not react adversely with any medication.

References 

• https://www.webmd.com/healthy-aging/best-balance-exercises-for-seniors#:~:text=Single%20Leg%20Balance,knee%20up%20off%20the%20floor.
• https://www.seniorlifestyle.com/resources/blog/7-best-exercises-for-seniors-and-a-few-to-avoid/
• https://www.acko.com/health-insurance/10-best-exercises-for-seniors-citizens/
• https://www.straitstimes.com/lifestyle/6-simple-exercises-for-seniors-to-do-at-home

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.