Top 5 Exercises for Seniors to Stay Fit and Healthy in 2023

Move Like You’re Young Again!

If you are an older adult and haven’t worked out in a long time OR have potentially never worked out in your life, I understand it can be extremely overwhelming to know what to do. Luckily, this article will address 5 of the top exercises that you should be doing as a senior to stay healthy and fit in 2023. I have helped numerous older adults improve their overall fitness and health through structured exercise programs, and use all of these exercises with them. In addition to this, the last exercise we will look at is one that so many seniors neglect in their exercise programs. If you are ready to be move pain free and gracefully again, then let’s dive in to those exercises.

Top 5 Exercises for Seniors to Stay Fit and Healthy in 2023

Sit to Stands

One of the cornerstones to any senior fitness program, is sit to stands. This exercise will challenge the leg strength of your entire lower body by having you stand up out of the chair, sit down, and repeat multiple times. Do this exercise for 3 sets of 10 repetitions, making sure you do not sit down too fast in the chair. If this is too difficult for you, try boosting up the chair with a balance pad (link below) or with a pillow.

Stair Pushups

The next exercise will practice your pushup strength, which is vital to help you get off the ground if you fall down. For stair pushups, find a sturdy set of stairs in your home, and take 1-2 steps back from the bottom step. Next, you will place your hands on to one of the steps, slowly lower your chest down to the stair, and push yourself back up. Do 3 sets of 10 repetitions, and if this is too difficult, try putting your hands up on to a taller stair.


Once you’ve mastered pushups on the stairs, you can actually stay on the stairs for some stair step-ups. If you find yourself winded going up a flight of stairs, this exercise will help you tremendously. Step up onto the stair with one leg, so your other leg dangles to the left or right of the stair. Next, bend the knee that is on the stair slightly, allowing the leg that is dangling to move down towards the lower stair. Tap your heel of that leg on the lower stair, and then bring it back up, repeating 3 sets of 10 repetitions on each leg. That exercise is crucial, but it the most important one.

Hold On!

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Heel to Toe Walk

Although strength exercises are incredibly important, the heel to to walk will work your balance and leg mobility as well. For this exercise, start with both feet together. Next, you will “walk the tightrope” slowly bringing one of the toes of your foot, close to the heel of the other foot. Then, repeat on the other side as you carefully move forward. If you are confused, check out the video above for how to do the exercise.

Backwards Walking

If you truly want to move pain free and better than ever in 2023, you need to be practicing backwards walking. This will strengthen your knees in a way not often worked, and is incredibly challenging on your balance. I would recommend setting out a length of space in front of you about 10-20 feet, with no trip hazards on the ground, practicing walking backwards as long as you comfortably can.

One Last Thing

Since we only addressed a couple balance exercises you can do in 2023, you might like this other article I created detailing one of the best fall prevention programs you can be following in 2023 as well. Otherwise, you might also be interested in this 21 day balance program I created below, to help keep you steady and fit throughout 2023.

#1 Fall Prevention Program for 2023: Reduce Senior Falls

Avoid Falls in 2023 If you have dealt with balance issues your entire life, you are not alone. So many seniors and older adults deal with this on a daily basis. If you are reading this article, that is all going to change. The details of this article will outline the #1 fall prevention program…

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