Regular exercise is one of the most effective ways to improve your quality of life. The best elderly daily workout is a well-rounded routine that helps improve flexibility, build strength, and boost overall health.
Here are the seven best exercises for seniors over 70 that you can incorporate into your daily routine to take your health to the next level.
Note: Consult with your healthcare provider before beginning any new exercise regimen.
1. Gentle Stretching for Flexibility
Flexibility is key to maintaining a full range of motion, improving posture and balance, reducing the risk of falls, and minimizing joint pain. Daily gentle stretches—like neck rotations, shoulder rolls, side bends, and ankle circles—are some of the best exercises for seniors over 70 to enhance mobility and stay pain-free.
If you’re unsure where to start, try GoGo’s Chair Yoga classes on YouTube. These guided sessions feature gentle yoga poses you can do right from your chair. Chair yoga is one of the safest and most effective ways for older adults to improve flexibility while promoting relaxation and stress reduction.
You can also learn more about the benefits of daily yoga for seniors and how it supports both physical and emotional wellness.
2. Seated Squats and Leg Raises for Leg Strength
Keep your chair handy from yoga practice—this time for strengthening your legs and glutes. Squats and leg raises help support your hips, quadriceps, and lower body balance.
To do a chair squat:
- Stand in front of your chair with feet shoulder-width apart.
- Holding the back of the chair for support, slowly lower yourself as if sitting down.
- Then stand back up while keeping your core engaged.
For seated leg raises:
- Sit upright in a sturdy chair.
- Lift one leg straight in front of you without bending your knee. Hold for a few seconds, then lower it.
- Repeat with the other leg.
Both exercises are safe, simple, and effective for maintaining independence in daily movement.
3. Arm Circles for Shoulder Mobility
Strong shoulders are essential for performing daily activities comfortably. Shoulder mobility supports the arms and hands, improves posture, and helps reduce stiffness and pain.
You can do arm circles anywhere—stand or sit with your arms extended to the sides. Make small circular motions, gradually increasing the size as your comfort allows. This is one of the easiest ways to keep your upper body active and limber.
4. Functional Fitness for Strength
The best elderly daily workout builds strength across your whole body—arms, shoulders, legs, and core. Functional strength training improves balance, supports bone density, and can even reduce symptoms of chronic conditions like arthritis, diabetes, and osteoporosis (according to the CDC’s Growing Stronger guide).
GoGoGrandparent created a complete at-home fitness experience with Functional Fitness classes on YouTube. These classes are designed for older adults, focusing on safe, low-impact strength building that supports everyday mobility.
If you’d prefer to join live classes with a certified instructor, check out Grow with GoGo for free virtual fitness sessions every week.
5. Water Aerobics for Endurance
Water aerobics is one of the best exercises for seniors over 70 because it’s low-impact and easy on the joints. The resistance of the water helps build endurance, strength, and cardiovascular fitness without putting pressure on knees or hips.
Many community pools, recreation centers, and senior centers offer group water aerobics classes—an excellent way to stay social while staying fit.
If you need a ride to your local gym or pool, use GoGoRides for easy, reliable transportation designed for older adults.
6. Stationary Cycling for Joint Health
Cycling is a joint-friendly cardio workout that strengthens leg muscles and supports heart health. Stationary bikes are ideal because they allow you to move safely while improving stamina and flexibility.
Whether you have a bike at home or prefer to visit your local gym, a few minutes of cycling daily can improve circulation and reduce stiffness.
If getting there is a challenge, GoGoRides can help you arrive safely and on time—without the stress of driving or parking.
7. Core Stabilization for Balance
Maintaining balance and preventing falls becomes increasingly important as we age. Core exercises like seated twists, side bends, and pelvic tilts strengthen your midsection and improve posture, making daily movements easier and more stable.
You can follow along with GoGoGrandparent’s Functional Fitness and Chair Yoga playlists on YouTube to focus on balance, flexibility, and strength at home.
The Best Exercises to Keep Seniors Healthy
A good workout routine for seniors should include flexibility, strength, balance, and endurance. By incorporating the exercises above, you’ll improve your mobility, confidence, and energy—so you can keep doing what you love.
Ultimately, the best elderly daily workout is the one you enjoy. Choose activities that make your body feel good and your mind feel clear.
All active GoGo members get access to free online fitness classes led by certified instructors. If you’d rather exercise outside the home, call an operator to book a GoGoRide to your local pool, gym, or walking trail.
Stay active, stay mobile, and enjoy every moment of your golden years.
