Workouts for Seniors

15 Best Mobility Exercises for Seniors to Stay Active One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine. Did you know that limited mobility is actually the thing that makes you look the oldest? Don’t worry if you’re already noticing mobility issues crop up, because it’s never too late to see benefits! In fact, a quick mobility routine is often all it takes to start feeling better.  To see the benefits firsthand, try the 15 best mobility exercises for seniors. These are the best exercises that will keep you in action and impact your overall health for years to come. Table of Contents The Benefits of Mobility Exercises for Seniors Tips for Doing These Exercises 15 Mobility Exercises for Seniors FAQs The Benefits of Mobility Exercises for Seniors Before we dive into which mobility exercises to add to your regular exercise routine, let’s talk about why you should do them in the first place. Here are the standout health benefits of mobility exercises for seniors: Keeps joints healthy. Motion is lotion! Moving your joints through a healthy range of motion washes them in fluid, keeps them working smoothly and can help prevent joint pain.  Improves stiffness and pain. It’s pretty common for joints to creak and hurt with age, especially if you have arthritis. Movement is often the number-one solution to stiff, achy joints, largely thanks to that fluid we mentioned earlier.   Makes everyday activities easier. When your joints feel better, everyday activities tend to feel better, too. Plus, teaching your joints to move in a greater range of motion makes more movements possible, because you’re not limited by how far your ankles, knees, hips, spine, shoulders, elbows, and wrists can bend and rotate. An active lifestyle improves your quality of life and can help prevent risk of injury too. Help you stay active. If mobility exercises can make daily life easier, they can also help you stay active. Staying active is key for keeping your muscles strong, your heart and lungs fit, your mind sharp, and your balance on point. Aside from fending off chronic conditions, staying active can also help you live independently, maintain great mental health, and muscle strength.    Makes you look (and feel!) younger. Few things make you look and feel older than the inability to move. Mobility exercises are simple to add to your routine, and can shave years off if done consistently. Related: 9 Hip-Strengthening Exercises for Seniors Tips for Doing These Exercises These mobility exercises and stretching exercises are for older adults with mobility issues and those looking to stay active. They’re not for people with injuries. These folks should work with a physical therapist or other healthcare provider who can supervise their recovery. You only need floor space and a yoga mat for most of these exercises. There are also chair exercises that use a seated position.  Do these exercises two to three times per week. Keep your movements controlled and work at a comfortable pace. If you can build them into your daily routine, even better! At first, these exercises might feel awkward and stiff. But the more you do them, the warmer your muscles and the looser your joints will get. Over time, the following exercises will feel easier, and so will daily physical activity. Can’t do an exercise as written? Good news! We’ve included tips to modify a move if needed.  Amazon Basics Extra Thick Yoga Mat with Carrying Strap Check Price We earn a commission if you make a purchase, at no additional cost to you. COSCO Vinyl Folding Chair, 4 Pack, Black Check Price We earn a commission if you make a purchase, at no additional cost to you. 15 Mobility Exercises for Seniors 1. Shoulder rolls Basic shoulder rolls are simple exercises that loosen up the shoulder muscles and joints. Shoulder mobility is critical for basic tasks like reaching overhead and sports like tennis and swimming.  How to perform a shoulder roll: Stand with your feet hip-width apart. Shrug your shoulders up toward your ears. Then, slowly roll them in a forward motion. After about 30 seconds, roll your shoulders in a backward motion.  Muscle Groups Targeted: Shoulders 2. Arm circles This move loosens the shoulder joints and engages the shoulders, biceps, and triceps. It’s an easy way way to improve posture and get your arms and shoulders ready for sports like swimming and pickleball. How to perform an arm circle: Stand tall with your feet shoulder-width apart.  Raise and extend your arms to your sides.  Without bending the elbows, rotate your arms forward in small circles for 30 seconds. Then, rotate your arms backward in small circles for 30 seconds.  Muscle Groups Targeted: Shoulders, Biceps, Triceps, Upper Back 3. Hip circles This simple exercise helps loosen up the muscles and joints in your hips. As the hips play a role in practically every activity you do, it’s important for them to have a healthy range of motion. How to perform a hip circle: Stand tall with your feet shoulder-width apart and place your hands on your hips. Keeping a slight bend in your knees, slowly circle your hips in a clockwise direction for 30 seconds. Then switch directions and circle your hips counterclockwise for 30 seconds..  Muscle Groups Targeted: Lower Back, Hips 4. Standing side bends The standing side bend stretches the spine and obliques (side-abs). This helps improve posture for sports, new exercise, and daily activities. How to perform a standing side bend: Stand tall with feet and legs together. On an inhale, reach both arms straight up overhead.  Lower your right arm to the right side of your body. On an exhale, lengthen the left arm over your head, bending your body gently to the right.  Inhale to return both arms overhead and repeat on the left side. Do six to 10 reps per side. Do this exercise in a sturdy chair if you get tired from standing or can’t keep your balance while bending. If chair exercises fit your comfort zone, try these 10 best chair exercises for seniors too! Muscle Groups Targeted: Spine, Obliques 5. Wall push-ups Wall push-ups are a great mobility exercise for seniors that target the shoulders, chest and triceps. It helps with daily activities such as pushing open doors and getting up from a chair. How to perform a wall