5 Low Impact Not-So-Achy-Breaky Exercises for Seniors

Are you a senior citizen? Do you need to exercise? Well, there are not-so-achy-breaky exercises for you.

As a Senior, you are supposed to be in a comfortable phase of your life, but sometimes, this may not be the case for everyone. Studies dating from 2013, found that 8 in 10 senior citizens live with a chronic health condition, and about 5 out of 10 have more than one.  

It’s essential for any senior citizen to take better care of themselves to reduce the load they have to carry — and to make their senior years the best they can be.


For sure, people often say that you “have” to slow down in your old age, but let’s be honest about it — there is no need to make that slow down drastic or permanent. With your doctor’s approval, moderate physical activity can provide a lot of health benefits.

Because when you don’t exercise, you might experience some of the following: (or you are already suffering from them)

  • lower stamina
  • loss of strength
  • reduced balance, with the risk of falling and breaking bones
  • High blood pressure if you’re hypertensive
  • Exercise is good for Seniors! Just choose the right ones. Without further ado…

Remember that exercises must be done with your doctor’s okay, okay? The ones that we suggest are simple and doable, but it’s always best to be safe.

Some exercises will help improve balance and strength.


One easy balance exercise is the simple limb stance. Stand behind a solid chair without wheels, holding on to the back of the chair. Lift your right foot, balancing yourself on your left foot. Simply hold this for as long as you can, and then switch foot. Eventually, you should be able to stand on one foot for up to a minute without holding onto the chair.


Walking heel to toe might not seem like a specific exercise, let alone one that targets improving your balance and strength, but it works. It’ll strengthen your legs, in particular, and you’ll be better at walking without risk of falling. The “heel to toe” part comes from walking with the heel of your right foot touching the toes of your left foot. With each step, the heel of one foot should touch the toes of the other. Put your weight on your heel, then shift to the toes with each step. Do 20 steps at a time.


An exercise called “Rock the Boat” will help with strength and balance too. Stand with your feet firmly planted, about the same width as your hips apart, and keep your head level. Shift your weight to your right foot, and slowly lift your whole left leg off the ground. Hold this pose for up to 30 seconds, then slowly lower your left leg and foot to the ground. Shift your weight to that leg, and raise the right the same way as before. Do this for five times each side.


The Clock Reach requires a chair, one light enough to comfortably lift. Imagine you are at the center of a clock, with the number 12 in front of you and the number 6 behind. Holding the chair with your left hand, lift your right leg and stretch out your right arm to point to 12. Then, looking straight ahead the whole time, move your arm to point to 3, then to 6, then 3 again, then 12 again. Do this twice per side.


One last exercise is the simple Back Raise. This will strengthen your back and your bottom. Stand behind a chair, and slowly raise your right leg behind you (don’t point your toes but don’t bend your knees either). Hold for one second, then lower and do the same with the other leg. Do this 10-15 times per leg.


It’s important to dress the part when you exercise.

It doesn’t have to be fancy gym stuff, of course, but it does help to wear loose, comfortable clothing that lets your body breathe. The one exception to loose clothing would be compression gear. Compression gear is basically today’s version of the compression hose of yesterday. (Don’t tell me you don’t remember those compression hoses? 🙂 ) – except these days they are trendier and more technological while maintaining the helpful and healthful benefits of before.

Cotton compression socks are especially suited for seniors.

The super-snug fit and superior comfort of cotton compression socks help to keep circulation going in your legs, something very important at this age. This helps ward off varicose veins and other unpleasant effects of having blood pooling in your veins, which could happen if your circulation isn’t up to par. For that matter, because of the snug fit, compression socks have been known to help stave off fatigue in people working their legs, which will make the exercise routine even better.


Life is supposed to be fun and easy once you get to a certain age, so let’s keep it that way. Don’t sell yourself short by being one of the people who slow down after a certain age — as long as the doc gives you the green light, you’re ready to go. Remember, a bit of moderate physical activity can go a long way toward improving your lifestyle.

#healthyexerciseforseniors #compressionsocks #sockslaneforlife

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