January 3, 2019

Senior Exercise Routine: Videos 1 – 10

This is a set of 20 videos that comprise a senior exercise routine.

Each video showcases a different exercise that should be within the capacity of most seniors to do.

Little or no equipment is required

If you want to undertake any or all of the senior exercises in this routine, you should create a table in Word or Excel (actually, I'll give you a link to one I'll create for you in the next post) and record your progress for each exercise over time.

You'll find this is wonderful motivation, as you record the increase in the number of repetitions you achieve for each of these senior exercise routine videos.

This post covers the first 10 videos. The second 10 can be found in Senior Exercise Routine: Videos 11-20.

Senior Exercise Routines Video 1: Bent Knee Push Ups

More...

Senior Exercise Routines Video 2: Chair Squat

Senior Exercise Routines Video 3: Chair Tricep Dip

Senior Exercise Routines Video 4: Dumbbell Bicep Curl

Senior Exercise Routines Video 5: Finger Extension

Senior Exercise Routines Video 6: Heel & Toe Walk

Senior Exercise Routines Video 7: Laying Hamstring Curl

Senior Exercise Routines Video 8: Lower Back Extension

Senior Exercise Routines Video 9: Lunge with a Chair

Senior Exercise Routines Video 10: Neck Rotation

For an alternative senior exercise routine, see my article Sex and Seniors: The Hidden Truth.

For a relevant Wikipedia article pertaining to exercise for seniors, see Bodyweight Exercise.

Click Here to Leave a Comment Below

Dhayours - January 4, 2019 Reply

I’ll like to look younger daily. This routines are really good and helpful, but I don’t know how consistent I can be about it. Not withstanding, I’ll try my best to keep up.

People say looking good is good business, but me and you know looking young forever, is the best business.

    Phil Lancaster - January 4, 2019 Reply

    Consistency is the key. It’s motivation that gets you started, but habit that keeps you going.

Karin Nauber - January 4, 2019 Reply

Your site is just what I have been looking for! I will be hosting an exercise class three days a week for elderly (mostly) women (mostly) overweight (mostly). I am always on the lookout for safe, yet somewhat challenging exercises that we can do.

A lot of my ladies cannot do pushups—even bent knee ones. Do you think doing wall pushups will be sufficient? I think some of them—as they get stronger—could advance to this stage, but not to start with. I think some of the exercises will need to be modified for my group, but for the most part, I think this is very much what I have been looking for. I also downloaded your book. I will share your website with my group so they can order it, as well.

    Phil Lancaster - January 4, 2019 Reply

    Good on you, Karin and the best of luck with your exercise classes. Your use of (mostly) indicates that there will be a variety of abilities.

    And it’s important to start with stuff that they can do, and do fairly easily, before progressing to more challenging exercises.

    If pushups are a challenge, start with angled ones, pushing up at 45 degrees against a balcony, railing or chair seat. Do one or two. When they can do 10, progress to 1 bent knee pushup and so on.

    Progress is important both from the point of view of increasing muscle strength and motivation.

    Rock on!

Christine - January 4, 2019 Reply

Thank you for sharing the 10 videos of senior exercise routine.

As we get older, it is important to have an exercise habit. It is difficult to cultivate the habit if we do not have a routine to start with.

Your senior exercise routine is so helpful. I want to practice it everyday.

    Phil Lancaster - January 4, 2019 Reply

    Yes, as I’ve said before, it’s motivation that gets you started but habit that keeps you going.

    Acquire the habit to exercise daily and you’ll never look back.

Sujandar Mahesan - January 5, 2019 Reply

This is a great article. These routines are really helpful and also very useful. It is not just for anti aging, it also have so many benefits for the human body. Thank you so much for researching these routines and sharing it with all of us. Not just me, so many people are going to benefit from this routines.

    Phil Lancaster - January 5, 2019 Reply

    I do hope you benefit from them.

Anis - January 5, 2019 Reply

Thanks for Sharing this!your post was exactly what I was looking for my mom asked me to search for senior exercises and  I’ve searched on youtube but it didn’t help because there where a lot of videos and I got confused I’m really glad I landed on your website My mom will love these videos 🙂

    Phil Lancaster - January 5, 2019 Reply

    That’s great, Anis. They’re really easy to do but have huge health benefits. If you o to the second post (Videos 11-20) you can also download a free chart to record her progress.

Diane - January 5, 2019 Reply

Hi Phil – thanks for sharing this useful article. Its great to have the videos to watch, really makes it clear how to perform the exercises correctly. I wouldn’t describe myself as senior just yet, but as I have arthritis, I need to take it steady when exercising. This routine is ideal for maintaining fitness on a daily basis, so I intend to get into the habit. All the best, Diane 

    Phil Lancaster - January 5, 2019 Reply

    That’s a great attitude, Diane.

    There are two things you need to do for arthritis.

    1. Take glucosamine and chondroitin sulphate capsules or caplets. Don’t expect overnight miracles, but keep taking them.

    2. Rotate the joint. If it’s hip, ride a bike.

    Trust me, I’m an expert. 74 years old and I do 100 km bike rides (hip, knee, ankle) and bench press 80 km (shoulders).

MMA Store-Warrior Spirit - January 5, 2019 Reply

Healthy body healthy mind . Twenty exercises adapted for seniors. The video shows the true form of body movement, breathing, intensity and all that should be addressed in each exercise. Exercises are adapted for everyone and progress can be corrected by the number of reps. Make a schedule until you get in your habit. Great job!

Best regards,MMA Store-Warrior Spirit

    Phil Lancaster - January 5, 2019 Reply

    Thank you so much. If you go to the second post showcasing videos 11-20, there’s a chart to record your progress that you can download for free.

cjciganotto - January 5, 2019 Reply

Hello Phil, 

Excellent videos where you show how to perform a different senior exercise routine.

I consider it very important to keep our body moving on a regular basis. 

In my case I will incorporate many exercises that you teach into my routine. 

Finally I want to give you a special thanks for all your teachings. 

In my case I spend many hours sitting in front of my computer this situation is not good for my body. 

The movement will help us improve our body and mind. 

Regards! Claudio

    Phil Lancaster - January 5, 2019 Reply

    Sitting in front of your computer is one of the worst things you can do for your back.

    These exercises will help.

Stephen - January 5, 2019 Reply

Hi Phil,

Very nice and useful videos. I really like the way the videos are well arranged in order and I especially enjoyed watching the Heel & Toe Walk exercise. Each of these exercises is nicely designed for seniors and they don’t look too difficult to do.

Thanks for sharing them, I will recommend this article to my father who takes much interest in doing exercise, I know he will love the videos very well.

Stephen.

    Phil Lancaster - January 5, 2019 Reply

    Thanks Stephen. I hope your Dad benefits from them.

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