Full Body Workout for Elders in 2023

Total Body Workout for Elders at Home-Top 11 Exercises

Are you in search of workouts for elders at home? Or are you a healthcare professional to cover full-body exercises for older people? Or are you a senior citizen? The full-body exercise is most important for older people for their maintenance. Workout helps older people to maintain their strength, health, and flexibility.

Full-body workout for elders involves many exercises. It is essential to start with safety and exercise things that are appropriate for you. Elders should perform daily exercises to improve their quality time. Workouts are not only good for physical health but also very important for mental health.

In this article, we will explore all the workouts for elders, along with standing and seated exercises. The report will have all the essential aspects of the full-body movement of elders. Elders have to perform these exercises to be flexible and long living.

 Why Should Elders Need a Workout? 

As we know, with time, a man gets older and weaker. For the sake of maintenance, you should have to opt for workouts to be healthy. It would be best if you had movements because of these benefits:

  • Full-body workouts help you in the maintenance and improvement of your physical health. It will keep you away from diseases like cardiovascular diseases and diabetes.
  • The exercise will help you in weight management. It will help you in the prevention of obesity.
  • Workouts will help you maintain mental health. It will help you to control aggression, depression, and anxiety and make them feel fresh.
  • Workouts help maintain balance and coordination in elders.
  • As you know, with time, we become weaker. Exercise helps in maintaining bone health.
  • Workouts help in social interaction.
  • Workouts help in the improvement of quality of time, longevity, and independence and also help in strengthening muscles to get rid of pain.

The effects of physical activity on older adults and investigates how exercise impacts physical and mental health in the elderly population. Watch this video

The effects of physical activity on older adults

Exercises For Elder People At Home:

There are different exercises involved in the workout of elders. This section comprises lots of activities along with their details,

Exercise No 1: Warm-Up

Warm-up is an exercise that plays an essential role in seniors’ lives. Elders need to perform warm-up exercises to prevent injuries, proper blood flow, and performance improvement. There are different kinds of warm-up exercises that help in your joint mobility as well.

  • Warm-up exercises are neck rotations, which rotate your head in a round motion. 
  • Arm circles in which you have to sit or stand with your back, keep your arms straight, and keep making circles of your arm for almost 20 seconds, and reverse the process afterward.
  • In warm-up exercises, there are shoulder rolls, in which you need to roll your shoulder in a circular motion for 20 seconds, and you also need to repeat the process for backward and forward movements.
  • Doing leg swings, hip and ankle circles, and deep breathing would be best to feel fresh.

Exercise No 2: Shoulder Exercises

Some shoulder exercises are counted in full-body workouts for older people. Those are:

  • Shoulder rolls that are used to perform for 15-20 seconds for each direction.
  • Wall angels help you with your shoulder mobility. Mostly in old age, shoulders become stuck, so it is essential to exercise wall angels.
  • Arm circles and shoulder blade squeezes help you increase your shoulders’ mobility.
  • The pendulum swing is the exercise in which they must lean forward their hips and back straight. You have to move in circular motions to reveal tension.
  • It would help if you did stretches to reveal anxiety and improve flexibility. Stretches like an across-the-chest stretch and triceps stretch.

Exercise No 4: Upper Back Exercises

Upper back exercises involve:

  • You have to sit on the chair with a straight back in the resistance band row. You must use a door attachment, pull the band towards your waist, and squeeze your shoulder blades together.
  • Y-raises in which you need to sit or stand with your straight back. You should hold a light dumbbell and extend your arms. It would help if you raised your arms, making a Y shape.
  • Prone Y exercise is where you need to lie down on a mat. It would help to lift your arms and chest to squeeze back muscles.

Exercise No 5: Arm Exercises

Arm exercises involve different exercises. These exercises help you in everyday tasks as well, lifting objects and so on,

  • Arm raises, and bicep curls are the workouts you need to do for better health.
  • Tricep extensions and wall push-ups are also essential exercises you can perform for the improvement of physical and mental health.
  •  Wrist flexor and extensor exercises, in which you need to sit on a chair and hold a very lightweight thing. Slowly bend your waist and lift the weight.

Exercise No 6: Core Exercises

Core exercises are,

  • Seated leg lifts and seated marches are the core exercises.
  • Seated side leg lifts and pelvic tilts in which you sit on a chair and slowly tilt your pelvis to engage your abdominal muscles.
  • Do chair twists in which you sit on a chair with flat feet on the floor, place your hands on your shoulder, and then go on twisting your upper body on one side and another.

Exercise No 7: Seated Leg Exercises – Hip

Seated leg exercises are

  •  leg lifts, in which you must sit on a chair with a straight back and flat feet on the floor. Lift your legs one by one in front of you while extending your knees.
  • Seated hip adduction requires keeping your knees together and lifting one leg outward to the side.
  • Seated leg circle in which, while sitting straight on a chair, you need to lift one leg and move it in circular motions.
  • Seated knee extensions in which you have to extend your leg while sitting straight on a chair, hold it for seconds, and bend your knee to bring your foot back.

Exercise No 8: Standing Leg Exercises – Knee

Standing knee exercises are:

  • Leg raises in which you need to lift your one leg while standing, hold the position for a while, lower your leg back down to the place, and repeat for both legs.
  • Heel raises in which you should stand with your feet apart from hip-width and raise your heels by coming onto toes.
  • You must keep your knees in line with the toes in mini squats.

Exercise No 9: Standing Leg Exercises – Hip

Standing leg exercises for the hip are:

  • Standing hip circles in which you should stand, lifting one leg and drawing a circle with your knee, moving it to the side, outward, downward, and in all directions.
  • Marching where you need to lift your knees, keep focusing on hip flexibility and mobility.
  • Balancing on one lead, you need to stand on one leg with your hands on your hips.

Exercise No 10: Whole Body Seated Stretch

Whole body stretches involve;

  • You need to perform seated spinal twists, seated ankles, and foot circles to keep your body in good condition.
  • It would help if you did a seated hamstring stretch and chest opener, the whole body seated stretch.
  • It would be best to exercise upper-back and seated shoulder stretch for shoulder and back mobility.
  • You need to perform seated neck stretches. 

Exercise No 11: Relaxation

Relaxation involves,

  • You should perform deep breathing exercises, meditation, and mindfulness.
  • It would be best if you also did progressive muscle relaxation and yoga. Yoga is also well known to help you relax.
  • You must spend time in nature, interact socially, have massages, read books, and practice hobbies. It will also help you to relax your mind.


In this article, full-body workouts for older people have been covered. We have discussed all the exercises for seniors. Results have been found that activities are not only good for physical health but also very important for mental health.

While performing all the exercises and therapies, elders can keep their health. Full-body workouts help you in the maintenance and improvement of your physical health. It will keep you away from diseases like cardiovascular diseases and diabetes.

All the aspects of older people have been discussed as to why they need to work out. Workouts help emotionally, physically, and mentally as well. Lastly, you must consult your doctor before opting for any exercise because the doctor will instruct you if it may or may not suit your mood.