Staying active is crucial for people of all ages, including seniors! Regular exercise not only helps maintain physical health but also contributes to improved mental well-being. But if you’re anything like me, getting to the gym can sometimes be the hardest part of the workout! Luckily, you don’t need a gym membership or fancy equipment to stay fit. Below, you’ll find beginner-friendly exercises that you can do from the comfort of your home.

**As always, you should consult a medical professional to ensure you can undertake physical exercise. Remember not to overstretch to avoid injury, and if you ever feel any physical pain before or during your exercise, please stop and consult a doctor before continuing.

Walking or Marching in Place:

Walking is one of the simplest and most effective forms of exercise. If you have enough space, stroll around your house or garden. Alternatively, marching in place is an excellent option, especially for those with limited mobility. You can make it fun by playing your favorite music and marching for 10 to 15 minutes. Walk every day to keep up with your routine! Try to maintain good posture and engage your arms to increase the cardiovascular benefits.

Chair Exercises:

Chair exercises are perfect for those who might feel more comfortable working out while seated. While less challenging than standing exercises, they still help improve strength, flexibility, and circulation. Here are a few examples of workouts you can do from your chair:

  • Seated Marching: Sit upright, lift your feet slightly off the floor, and march in place while engaging your core and arms.

  • Seated Leg Raises: Sit tall, extend one leg in front, hold for a few seconds, and then lower it back down. Repeat with the other leg. This exercise strengthens the lower body muscles an can also engage your ab muscles

  • Arm Circles: Sit back, extend your arms to each side, and make circular motions. Switch directions after a few rotations. This exercise enhances shoulder mobility and can help you maintain arm strength—the more rotations, the better!

Online Exercise Classes:

It's never been easier to get coached by some of the world's best fitness pros in your own living room. Video streaming platforms, workout studios, and fitness tech companies have increasingly invested in online content.

For senior-focused exercise videos and live online classes, try something like Mighty Health. Mighty is the #1 rated exercise and nutrition platform for people 65 and older. Subscriptions include joint-friendly exercises for all levels, customized nutrition plans, and 1:1 guidance from a personal health coach. If you download the Chapter app on your iPhone or iPad, you'll have access to an exclusive 30-day free trial and 50% discount on subscriptions with Mighty Health.

Yoga and Stretching:

Yoga and stretching exercises are fantastic for seniors as they promote flexibility, balance, and relaxation. You can look at some online yoga tutorials to help guide your practice. Focus on gentle poses that are appropriate for your level of flexibility; no need to rush. Yoga and stretching are perfect for reducing stiffness and enhancing overall well-being.

Resistance Band Workouts:

If you don’t mind investing in some equipment, resistance bands are a versatile and affordable exercise tool that can help you build strength. Some exercises you can try include bicep curls, overhead presses, seated rowing, and leg extensions. Start with light resistance bands and gradually increase as you gain strength. Take a look at the video below for a total resistance band workout routine!


Pilates is a great way to build your core strength while not putting too much strain on your body! All Pilates workouts originate in your core, so it’s also a great way to improve your balance and coordination. You also don’t need any equipment to do Pilates. Like yoga, you can find tutorials online for different Pilates workouts. For a beginner’s routine that’s easy to do at home, check out the video below! 

Staying active and incorporating exercise into your daily routine can significantly improve your physical and mental health.You don’t even have to take hours out of your day to go to a gym and use unfamiliar equipment—you can do any of these exercises from the comfort of your living room. While working out can seem daunting at first, once you find an exercise you love, it will feel more like fun than work!

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