{"id":92380,"date":"2026-06-11T09:26:21","date_gmt":"2026-06-11T09:26:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=92380"},"modified":"2026-06-11T09:26:21","modified_gmt":"2026-06-11T09:26:21","slug":"5-exercises-for-seniors-to-do-everyday","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/","title":{"rendered":"5 Exercises for Seniors to Do Every Day"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#How_Often_Should_Seniors_Exercise\" >How Often Should Seniors Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#What_Is_a_Daily_Exercise_Routine_for_Seniors\" >What Is a Daily Exercise Routine for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#What_Are_5_Exercises_Seniors_Can_Do_Every_Day\" >What Are 5 Exercises Seniors Can Do Every Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Brisk_Walking_in_Place\" >Brisk Walking in Place<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Chair_Squats\" >Chair Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Wall_Push-Ups\" >Wall Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Toe_and_Heel_Raises\" >Toe and Heel Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Knee_Marches\" >Knee Marches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#What_Are_Some_Common_Exercise_Mistakes_That_Seniors_Make\" >What Are Some Common Exercise Mistakes That Seniors Make?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#What_Is_the_Best_Time_of_Day_for_an_Older_Person_to_Exercise\" >What Is the Best Time of Day for an Older Person to Exercise?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#What_exercise_should_a_70-year-old_do_every_day\" >What exercise should a 70-year-old do every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#How_often_should_80-year-olds_exercise\" >How often should 80-year-olds exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#How_many_steps_should_an_80-year-old_walk_in_a_day\" >How many steps should an 80-year-old walk in a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#Are_chair_exercises_enough_for_seniors\" >Are chair exercises enough for seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#How_long_should_seniors_exercise_each_day\" >How long should seniors exercise each day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Regular movement may help older adults support balance, flexibility, and mobility. Exercise isn\u2019t just about reaching specific fitness goals, it can also be about feeling more capable in daily life\u2014capable of carrying your own groceries, playing with the grandkids on the floor, and moving through life on your own terms.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Exercises_For_Seniors_To_Do_Everyday\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s be real here: exercise isn\u2019t just for young athletes or hardcore gym-goers\u2014it\u2019s important at every age<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> Movement is for everybody, and seniors are no exception.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for simple, practical moves to try in your 60s, 70s, or even 80s, this guide can give you a steady place to start. <\/span>It lists 5 exercises for seniors to do at home and offers a simple way to add more movement to your routine\u2014similar to what many <a href=\"https:\/\/betterme.world\/articles\/senior-exercise-programs\/\">senior exercise programs<\/a> focus on: strength, balance, flexibility, and consistency.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_Seniors_Exercise\"><\/span><b>How Often Should Seniors Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">General guidelines recommend that seniors 65 and older engage in physical activities every day (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-older-adults\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). They are encouraged to:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move daily, even if it\u2019s just a light activity. This could be getting up to do something, walking at a slow pace, or sprucing up your apartment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do activities that boost strength, balance, and flexibility at least two days a week. Great examples are Pilates, tai chi, lifting weights, or heavy gardening.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Commit to at least 150 minutes of moderate activity or 75 minutes of vigorous intensity activity if you\u2019re already active. Moderate movement in this case is riding a bike, dancing, or swimming, while vigorous routine includes hiking uphill, running, or playing football.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit less, breaking up long sits with light movement (for example, walking).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, here\u2019s the real trick: the exercise frequency is truly an individual case. It largely depends on where you\u2019re starting from and your overall state. If you\u2019re just getting started, 2 days of strength training a week may be a realistic entry point.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency beats intensity every single time. After a few weeks, you may gradually add more days if the routine feels manageable. For example, a 20-minute walk that you actually do is far more valuable than an ambitious routine you may quit after two weeks.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/ready-6.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Daily_Exercise_Routine_for_Seniors\"><\/span><b>What Is a Daily Exercise Routine for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A senior exercise routine is usually most practical when it feels balanced, gentle, and manageable. A solid routine can feel less like a rigid workout plan and more like a simple habit you can repeat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how it may look for an average, able-bodied older person:\u00a0<\/span><\/p>\n<p>1. <b>A solid warm-up routine for 5-10 minutes: <\/b><span style=\"font-weight: 400;\">March in place, roll your shoulders, circle your ankles. Warming up gets your blood flowing to your muscles and joints before you ask them to do any real work. Cold muscles are cranky muscles. A generous warm-up raises the temperature of your muscles, which may help you move with more comfort and control (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. <\/span><b>Aerobic movement for 20-30 minutes:<\/b><span style=\"font-weight: 400;\"> Your personal cardio window to prompt your heart to beat faster:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ride a bike<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do active forms of yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take up a new type of dance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mow the lawn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trek to the store<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk with a dog or a cat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do light exercises for the elderly (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-older-adults\/what-counts.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3. <\/span><b>Strength and balance training for 20-30 minutes: <\/b><span style=\"font-weight: 400;\">This is the section that some seniors may skip, but it can be useful for supporting everyday movement. Adding bodyweight movements or light resistance bands can strengthen your muscles, whether you&#8217;re at home or at the gym (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-older-adults\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding balance and <a href=\"https:\/\/betterme.world\/articles\/standing-core-exercises-for-seniors\/\">core exercises for seniors<\/a> may support steadier movement, which is one factor that\u2019s related to fall risk\u00a0 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12548199\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4. <\/span><b>Cool down and stretch: <\/b><span style=\"font-weight: 400;\">End every session by bringing your heart rate down and cooling down your muscles. Focus on your hamstrings, calves, hip flexors, and shoulders. This is also a genuinely nice way to close out a workout.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/seated-arm-exercises-for-seniors\/\">8 Seated Arm Exercises for Seniors at Home<\/a><\/em><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/ready-11-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_5_Exercises_Seniors_Can_Do_Every_Day\"><\/span><b>What Are 5 Exercises Seniors Can Do Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a list of daily exercises for seniors at home that may help support balance, mobility, and confidence during everyday movement:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brisk walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toe and heel raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee marches<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Brisk_Walking_in_Place\"><\/span><b>Brisk Walking in Place<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper technique:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, relax your shoulders, and start walking at a comfortable pace.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually pick up the pace to a brisk rhythm\u2014fast enough that you can talk, but you feel slightly challenged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your arms to swing naturally and keep your core lightly engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on smooth, even steps and good posture.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 10-15 minutes, then gradually slow down to cool off and bring your heart rate back to normal.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The estimated heart rate here is typically 50-60%.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Squats\"><\/span><b>Chair Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper technique:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a sturdy chair with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back and down as if sitting, keeping your chest lifted and knees aligned with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly touch the chair without fully sitting, then press through your heels to stand back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and movements controlled throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-12 times, breathing steadily as you move.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Push-Ups\"><\/span><b>Wall Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper technique:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a wall at your arm\u2019s length and place your palms flat at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently bend your elbows and bring your chest toward the wall in a controlled motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second, then push back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-13 repetitions, maintaining smooth and steady movement.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Toe_and_Heel_Raises\"><\/span><b>Toe and Heel Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper technique:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand behind a chair or near a wall for support with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise onto your toes by lifting your heels as high as comfortable, then lower with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, lift your toes while keeping your heels grounded on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move between both actions in a slow, controlled rhythm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times each, focusing on balance and stability. Hold onto a chair or wall if you feel unsteady or need help maintaining your balance.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Knee_Marches\"><\/span><b>Knee Marches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper technique:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart, keeping a sturdy chair or wall nearby for balance if necessary.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift one knee toward your chest, then lower it back down with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs in a steady marching motion, maintaining an upright posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core lightly and keep your chest lifted to ensure stability throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 30-60 seconds at a comfortable, controlled pace.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If any exercise causes you discomfort, you should stop immediately and switch to a different movement that feels more comfortable.\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Exercises_For_Seniors_To_Do_Everyday\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/ready-7.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Common_Exercise_Mistakes_That_Seniors_Make\"><\/span><b>What Are Some Common Exercise Mistakes That Seniors Make?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common exercise mistakes seniors make include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skipping Warm-ups:<\/b><span style=\"font-weight: 400;\"> Exercising with cold muscles may increase the risk of strain or injury (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666061X24001664\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Continuing Through Sharp Discomfort: <\/b><span style=\"font-weight: 400;\">Pushing through sharp discomfort may make movement feel worse and is a reason to stop and reassess.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Holding Breath: <\/b><span style=\"font-weight: 400;\">One study found breath-holding during a short burst of intense exercise to be linked with a higher heart-rate and blood-pressure response compared to breathing normally (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12190552\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Simply put, don\u2019t forget to breathe during each exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lacking Variety:<\/b><span style=\"font-weight: 400;\"> Skipping strength or <a href=\"https:\/\/betterme.world\/articles\/top-10-balance-exercises-for-seniors-at-home\/\">balance exercises for seniors<\/a> may limit how well-rounded your routine feels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not Staying Consistent: <\/b><span style=\"font-weight: 400;\">It may make it harder to build a steady routine over time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training Like Your Younger Self:<\/b><span style=\"font-weight: 400;\"> Sticking to old routines without matching them to your current level may make exercise feel less comfortable.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Time_of_Day_for_an_Older_Person_to_Exercise\"><\/span><b>What Is the Best Time of Day for an Older Person to Exercise?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One pilot study suggested that the time of day might play a small role in how exercise affects balance in older adults (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9022324\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Participants who trained in the afternoon showed slightly better improvements in postural control (ability to stand balanced and steady). The results weren\u2019t fully consistent, and some measurements changed depending on when they were taken.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the study was small, researchers are careful not to draw big conclusions. The takeaway is that afternoon exercise may offer a slight benefit for balance, but consistency matters far more than the clock.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, the best time of day to exercise is usually the time that fits your schedule.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/seniors-chair-yoga\/\">7 Great Seniors\u2019 Chair Yoga Exercises for Any Fitness Level<\/a><\/em><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Banner-Chair-Exercises-A-Guide-to-Staying-Active.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_should_a_70-year-old_do_every_day\"><\/span><strong>What exercise should a 70-year-old do every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Older adults should choose exercises that are appropriate to their fitness level and current physical condition. One of the best moves is brisk walking, which engages the whole body while placing minimal stress on the joints.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_often_should_80-year-olds_exercise\"><\/span><strong>How often should 80-year-olds exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Generally, 80-year-olds are encouraged to move their bodies every day, based on their comfort and abilities. This can include about 20-30 minutes of walking or light cardio daily, strength exercises 2-3 times a week, and simple balance or stretching exercises on most days.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_steps_should_an_80-year-old_walk_in_a_day\"><\/span><strong>How many steps should an 80-year-old walk in a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Older mobile adults should take between 2,000 and 9,000 steps per day, with wide variation depending on health and activity level (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3169444\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). There\u2019s no one-size-fits-all number for all seniors\u2014the most important factor is regular movement and gradually increasing the number of steps.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_chair_exercises_enough_for_seniors\"><\/span><strong>Are chair exercises enough for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, chair-based exercises can be a practical option for older adults who prefer more support while moving. Chair-based exercises can improve strength and some physical function in older adults. A study showed that balance, walking speed, grip strength, and other physical measures often improve in people who do chair-based exercises (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7920319\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_seniors_exercise_each_day\"><\/span><strong>How long should seniors exercise each day? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many guidelines suggest about 20-30 minutes of moderate activity on most days, depending on a person\u2019s current level and abilities. They can break it into shorter sessions. For example, they could do 5 exercises from this guide for 5-10 minutes and then head out for a 20-minute walk.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Exercises_For_Seniors_To_Do_Everyday\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In this guide, you\u2019ve learned about 5 exercises for seniors to do every day. Proper technique, consistency, and steady breathing may help support mobility, flexibility, and balance over time. These habits matter far more than specific timing or intensity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience ongoing discomfort or have any concerns about how any movement feels in your body, it\u2019s best to consult a qualified healthcare professional before you continue.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Regular movement may help older adults support balance, flexibility, and mobility. Exercise isn\u2019t just about reaching specific fitness goals, it can also be about feeling more capable in daily life\u2014capable of carrying your own groceries, playing with the grandkids on the floor, and moving through life on your own terms.\u00a0 Let\u2019s be real here: exercise [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":92387,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,6],"tags":[],"coauthors":[45],"class_list":["post-92380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 Exercises for Seniors to Do Every Day - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about how to stay active as a senior on a daily basis? \u2605 5 EXERCISES FOR SENIORS TO DO EVERYDAY \u27a4 can boost your mobility, flexibility, and balance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Exercises for Seniors to Do Every Day\" \/>\n<meta property=\"og:description\" content=\"Are you curious about how to stay active as a senior on a daily basis? \u2605 5 EXERCISES FOR SENIORS TO DO EVERYDAY \u27a4 can boost your mobility, flexibility, and balance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1265-5-exercises-for-seniors-to-do-everyday.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/5-exercises-for-seniors-to-do-everyday\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/5-exercises-for-seniors-to-do-everyday\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/e9ee48edb06f99ec8a4a2d04d676209a\"},\"headline\":\"5 Exercises for Seniors to Do Every Day\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/5-exercises-for-seniors-to-do-everyday\\\/\"},\"wordCount\":1537,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/5-exercises-for-seniors-to-do-everyday\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/1265-5-exercises-for-seniors-to-do-everyday.jpg\",\"articleSection\":[\"Fitness\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Regular movement may help older adults support balance, flexibility, and mobility. Exercise isn\u2019t just about reaching specific fitness goals, it can also be about feeling more capable in daily life\u2014capable of carrying your own groceries, playing with the grandkids on the floor, and moving through life on your own terms.\u00a0<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s be real here: exercise isn\u2019t just for young athletes or hardcore gym-goers\u2014it\u2019s important at every age<\\\/span><span style=\\\"font-weight: 400;\\\">.<\\\/span><span style=\\\"font-weight: 400;\\\"> Movement is for everybody, and seniors are no exception.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re looking for simple, practical moves to try in your 60s, 70s, or even 80s, this guide can give you a steady place to start. <\\\/span>It lists 5 exercises for seniors to do at home and offers a simple way to add more movement to your routine\u2014similar to what many <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/senior-exercise-programs\\\/\\\">senior exercise programs<\\\/a> focus on: strength, balance, flexibility, and consistency.\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Often Should Seniors Exercise?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">General guidelines recommend that seniors 65 and older engage in physical activities every day (<\\\/span><a href=\\\"https:\\\/\\\/www.nhs.uk\\\/live-well\\\/exercise\\\/physical-activity-guidelines-older-adults\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). They are encouraged to:\u00a0<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Move daily, even if it\u2019s just a light activity. This could be getting up to do something, walking at a slow pace, or sprucing up your apartment.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Do activities that boost strength, balance, and flexibility at least two days a week. 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Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1265-5-exercises-for-seniors-to-do-everyday.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e9ee48edb06f99ec8a4a2d04d676209a"},"headline":"5 Exercises for Seniors to Do Every Day","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/"},"wordCount":1537,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1265-5-exercises-for-seniors-to-do-everyday.jpg","articleSection":["Fitness","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Regular movement may help older adults support balance, flexibility, and mobility. Exercise isn\u2019t just about reaching specific fitness goals, it can also be about feeling more capable in daily life\u2014capable of carrying your own groceries, playing with the grandkids on the floor, and moving through life on your own terms.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s be real here: exercise isn\u2019t just for young athletes or hardcore gym-goers\u2014it\u2019s important at every age<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> Movement is for everybody, and seniors are no exception.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re looking for simple, practical moves to try in your 60s, 70s, or even 80s, this guide can give you a steady place to start. <\/span>It lists 5 exercises for seniors to do at home and offers a simple way to add more movement to your routine\u2014similar to what many <a href=\"https:\/\/betterme.world\/articles\/senior-exercise-programs\/\">senior exercise programs<\/a> focus on: strength, balance, flexibility, and consistency.\r\n<h2 style=\"text-align: center;\"><b>How Often Should Seniors Exercise?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">General guidelines recommend that seniors 65 and older engage in physical activities every day (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-older-adults\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). They are encouraged to:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move daily, even if it\u2019s just a light activity. This could be getting up to do something, walking at a slow pace, or sprucing up your apartment.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do activities that boost strength, balance, and flexibility at least two days a week. Grea ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/","url":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/","name":"5 Exercises for Seniors to Do Every Day - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1265-5-exercises-for-seniors-to-do-everyday.jpg","description":"Are you curious about how to stay active as a senior on a daily basis? \u2605 5 EXERCISES FOR SENIORS TO DO EVERYDAY \u27a4 can boost your mobility, flexibility, and balance.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1265-5-exercises-for-seniors-to-do-everyday.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1265-5-exercises-for-seniors-to-do-everyday.jpg","width":1920,"height":1200,"caption":"Older woman sitting on an exercise mat in a bright studio, representing 5 exercises for seniors to do every day."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/5-exercises-for-seniors-to-do-everyday\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"5 Exercises for Seniors to Do Every Day"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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