Exercise for Seniors at Home: Easy Workouts for Adults, Get Your Free Fitness Training App

Easy Exercise Program

  • beginner level

Looking for an exercise at home for seniors? Find the simple workouts for adults here - get your free fitness training app. This conditioning workout is designed to challenge clients to use their whole body in movements that combat the effects of gravity. It is designed for senior clients who are new to the gym and quite fragile. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). Physical activity on a regular basis is essential for everyone's health. It can be difficult to stay physically active as you get older, and you may lose motivation. However, it is even more important for older adults to stay active in order to maintain muscle strength, mobility, and independence. Regular physical activity can help seniors recover faster from injuries and illnesses, improving overall health and well-being. Just be cautious. Before beginning a new exercise program, consult your doctor if you are experiencing hip or knee pain. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 7 exercises, you'll be doing the following exercises:

Wall Calf Stretch, Straight Knee
Sets: 2 Reps: 10

Buttkickers
Sets: 4 Reps: 10

Functional Lateral Lunge
Sets: 4 Reps: 10

Functional Front Lunge
Sets: 4 Reps: 10

Banded Standing Oblique Twist
Sets: 4 Reps: 15

Standing Band Front Raise
Sets: 4 Reps: 10

Rotational lunge with banded row using single arm
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 7 exercises, you'll be doing the following exercises:

Wall Calf Stretch, Straight Knee
Sets: 2 Reps: 10

Buttkickers
Sets: 4 Reps: 10

Functional Lateral Lunge
Sets: 4 Reps: 10

Functional Front Lunge
Sets: 4 Reps: 10

Banded Standing Oblique Twist
Sets: 4 Reps: 15

Standing Band Front Raise
Sets: 4 Reps: 10

Rotational lunge with banded row using single arm
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 7 exercises, you'll be doing the following exercises:

Wall Calf Stretch, Straight Knee
Sets: 2 Reps: 10

Buttkickers
Sets: 4 Reps: 10

Functional Lateral Lunge
Sets: 4 Reps: 10

Functional Front Lunge
Sets: 4 Reps: 10

Banded Standing Oblique Twist
Sets: 4 Reps: 15

Standing Band Front Raise
Sets: 4 Reps: 10

Rotational lunge with banded row using single arm
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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