Safe Exercises Every Senior Can Do to Maintain Health and Wellbeing

Staying active supports health and wellbeing at any age. A routine of safe exercises for seniors (older adults aged 65+) can help you maintain independence, lift mood, and reduce the risk of falls.

You don’t need a gym membership—simple, gentle movement at home, in a care setting, or in the garden can make a meaningful difference.

 
Why safe exercise matters for seniors’ health and wellbeing

Regular physical activity for older adults is linked to a wide range of benefits, including:

• Lower risk of heart disease, stroke, type 2 diabetes, and osteoporosis
• Better balance, leg strength, and core stability (which can help reduce falls)
• Stronger muscles around the hips and spine to support posture and mobility
• Improved energy levels, mood, and confidence with daily tasks

If you’re worried about falling, that’s common—and it’s also a good reason to start gently. Improving strength, balance, and flexibility helps many people feel steadier on their feet over time.

NHS activity guidance for older adults 

The NHS advises older adults to move every day, break up long periods of sitting, and incorporate activities that improve strength, balance, and flexibility at least twice a week. If you already exercise regularly, common weekly targets include 150 minutes of moderate activity or 75 minutes of vigorous activity.

Important: Choose exercises that match your ability and health conditions. If you’re unsure what’s safe—especially after a fall, surgery, or if you have a heart, bone, or joint condition—speak to your GP or a health professional involved in your care.

Chair exercises and seated movements for older adults

If you haven’t been active for a while, seated exercises are a safe and low-impact way to start. They can help improve mobility, confidence, and day-to-day independence.

How to set up safely

• Use a solid chair (no wheels).
• Wear comfortable clothing and supportive footwear.
• Sit tall with feet flat on the floor and knees at about 90 degrees.
• Stop if you feel pain, dizziness, chest discomfort, or unusual breathlessness.

Gentle chair-based routines

The NHS shares a variety of chair-based movements (for example: neck turns, shoulder rolls, ankle circles, and seated marching). Many people find it easier to follow a short routine consistently than to remember individual exercises—start small and repeat more often as confidence grows.

At Beechcroft Care Homes, we build gentle movement into daily life with supported group activities, so residents can stay active safely and enjoyably. We've included a video below for you to watch to help you with your exercises.

Simple strength, balance, and flexibility exercises every senior can try

Most effective exercise for seniors focuses on three areas: strength, balance, and flexibility. Move slowly, keep within a comfortable range, and use support (a wall or sturdy chair) when needed.

Balance exercises for seniors (to help reduce falls)

Balance exercises improve stability and confidence. Examples include:

• Heel-to-toe walking (along a hallway or near a wall)
• Single-leg stand (hold a chair for support)
• Weight shifts (gently moving weight from one foot to the other)

If you feel unsteady, always do balance exercises with supervision or close to stable support.

Strength exercises for older adults (to make daily tasks easier)

Aim to do gentle strength work at least twice per week, tailored to your ability:

• Sit-to-stand from a chair
• Wall press-ups
• Bicep curls (light weights or household items)

Other low-impact strength and stability options include tai chi, yoga, Pilates, and light gardening tasks (when safe).

Flexibility exercises for seniors (to support mobility and comfort)

Flexibility can improve movement, comfort, and circulation. Examples include:

• Neck rotations and shoulder stretches (seated or standing)
• Calf stretches (holding a wall or chair)
• Side bends and gentle spinal mobility movements

If you have a diagnosed medical condition (heart, joint, bone, balance, or neurological), check with your GP before starting new exercises.

Walking and everyday activities as safe exercise for older adults

Walking is one of the simplest and most effective ways to stay active. Even a 10-minute daily walk can support fitness, mood, and confidence.

How to start walking safely

• Pick a regular route (garden path, corridors, or local streets).
• Walk at a comfortable pace and start with a manageable distance.
• Increase time or distance gradually—only if it feels safe.

For people with painful joints, swimming or water-based activity can be a lower-impact alternative.

Every day movement counts too

Daily tasks can support activity and independence, such as:

• Light housework (laying the table, dusting, gentle vacuuming)
• Gardening (watering, light potting, tidying)

Keep routes clear, wear appropriate footwear, and stop immediately if you feel pain, dizziness, or breathlessness. Seek medical advice if symptoms persist.

Safe support for staying active at Beechcroft Care Homes in Torquay

At Beechcroft Care Homes (Torquay, Devon), we know that staying active is a key part of wellbeing—especially for older adults who need dementia care or additional support. Each of our care homes in Torquay incorporate gentle movement and light activity as part of everyday life, always matched to each resident’s mobility, health, and sensory needs.

Residents can take part in:

• Seated exercise and movement sessions
• Short, supported walks
• Activities that encourage safe mobility and confidence

As a family-run care provider, we focus on independence, dignity, and warm, person-centred support. Our team encourages safe activity while considering guidance from GPs and other healthcare professionals involved in a resident’s care.

Want to talk about safe, active care? Contact Beechcroft Care Homes

If you’d like to learn more about Beechcroft Care Homes in Babbacombe, Torquay, and how we support residents with gentle, safe movement, please get in touch. We’d be happy to show you around, talk through daily life and activities, and discuss the right level of support.

Book a short trial or respite stay through our online form, or call 07867 048093.