Are you an active senior citizen who loves taking walks, spending time outdoors, and working out? If so, there are a number of exercises you can do to improve your overall health and fitness. Here are a few:

Standing Squat

The standing squat is one of the best exercises for seniors to help build confidence, self-esteem, and self-love. Standing squats can also help you reach more of your body’s full potential as a human being. Standing squats are a great exercise for anyone, but they are especially helpful for the elderly because they improve balance and flexibility. 

The best way to do a standing squat is by standing with your feet shoulder-width apart and holding onto a sturdy bar or low railing with both hands. Keep your back straight, chest out, and knees nice and squared. This is a good cue to help you keep your back straight, chest out, and knees nice and squared. 

Once you have a good stance, squat down until your thighs are parallel to the floor. This is a squat, not a push-up or a calf raise. Your knees should never extend beyond your toes and you should keep your head up and forward so that you don’t get dizzy. When you are ready to come up, push off your feet and walk your feet back toward your standing position.

Bicep Curl

The bicep curl is another great exercise for seniors to help build strength and muscle in the arms. It is an extremely versatile muscle builder that comes in many different variations and can be performed with free weights, resistance bands, or even your own body weight. 

Bicep curls are also a great core exercise because they work your abs, lower backs, and obliques as well. Bicep curls can be done with either two dumbbells or one weight plate held in each hand. 

To perform a bicep curl, hold a dumbbell in your left hand and place the barbell on a pad or bench. Curl the weight up to your shoulder and then extend it back down toward the floor. Repeat curls with the other arm.

Overhead Press

An overhead press is yet another great exercise for seniors to help build muscle and strength in the arms, shoulders, and core. It’s an intense compound strength exercise that uses your entire body, including your legs and feet, to push the bar overhead and then lower it back down to the starting position.

You can do overhead presses with either dumbbells or a barbell. To properly perform an overhead press, stand with your feet shoulder-width apart, holding the barbell across your shoulders.

Your elbows should be by your sides and your wrists should be in-line with your elbows. Then, press the bar overhead by extending your arms until your elbows are locked out straight and your arms are fully extended overhead.

Rowing Exercise

Rowing is a fantastic upper body exercise that uses both your arms and back muscles. It is perfect for those who are looking for a challenging and effective way to work their upper body. Rowing can be done with either a rowing machine or with a piece of equipment designed for indoor rowing. 

The best way to choose which one suits you best is to try both and see which one you like better. Once you have decided, don’t forget to keep an eye out for the latest rowing machine reviews. You can also take a look at the rowing machine comparison table provided below to help you decide which one is right for you. 

When it comes to rowing exercises for seniors, it’s important to note that you should always try to row at a moderate to high intensity. You should also make sure to keep your shoulders back while rowing to help prevent any lower back pain from occurring.

Electric Tricycle

Using an electric tricycle for adults is a great way to exercise as well. As opposed to a manual tricycle, an electric tricycle is easier to use without force but still gives you the cycling motion!  This is also a great way to get outside and enjoy the fresh air. 

Step Up

A step up is a great exercise for seniors to help strengthen your lower body and build leg strength. It can be performed with either a step or a bench. When performing a step up, you will start by placing your foot on the step or bench and then step up with your other foot until your hips are at about a 90-degree angle. Repeat for the desired amount of reps.


The burpee is another great exercise for seniors to help build strength, cardiovascular health, and confidence. It is also an excellent core exercise that works your lower body, arms, and upper body all at once. It can be performed with either a basketball or a kickball. 

To perform a burpee, start with a dead-start position with both hands on the floor and knees on the ground. Then, jump up explosively by bending your knees, swinging your arms overhead, and leaping into a push-up position with your arms and legs all at once.

Final Thoughts

These exercises can help seniors become happier, healthier, and more confident. Don’t let age stop you from living an active and healthy lifestyle.

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