11 Workouts for Over 50s and Seniors: Including Joe Wicks’ Workouts for Seniors


It’s vitally important for everyone to keep up their fitness at home

Perhaps you’ve been wondering what the best workouts for over 50s or the best workouts for seniors are. Especially if you’re trying to get an older loved one doing a little bit more than they currently are. Well, you’re not alone.

And, while home workouts and HIIT workouts at home are great, they won’t be suitable for everyone – especially those who are older and rely on gentle outdoor exercise for their health and wellbeing.

With simple to follow low impact sessions, these 11 workouts for seniors (including the infamous Joe Wicks’ workouts for seniors) will get joints moving, your heart rate elevated and improve flexibility and strength.

Any any age it’s important to keep moving and fortunately there are lots of resources out there to ensure everyone can keep fit.

1. Joe Wicks’ 10 minute workout for seniors

  • Duration: 10 minutes
  • Equipment: None
  • Description: Simple, gentle cardio exercises including knee raises and toe taps to get your heart rate up and your joints moving. The exercises are done for 40 seconds at a time followed by a 15 second rest.

2. Joe Wicks’ 10 minute chair workout for seniors

  • Duration: 10 minutes
  • Equipment: A chair and a can of food (it can be anything!)
  • Description: Gentle strength exercises including arm exercises and rotations to aid mobility and muscle tone.

3. 15 minute workout for seniors

  • Duration: 15 minutes
  • Equipment: Two small hand weights (dumbbells are great) or filled water bottles you can hold comfortably
  • Description: A functional low impact workout to directly help with day-to-day activities.

4. 15 minute low impact cardio workout for seniors

  • Duration: 15 minutes
  • Equipment: None – chair optional
  • Description: A cardio workout designed to get the heart rate up and work the full body.

5. 17 minute home workout for seniors

  • Duration: 17 minutes
  • Equipment: A stable surface to hold onto – kitchen counter or the back of a chair
  • Description: This workout can be done in the kitchen and works on strength, mobility and balance.

6. 20 minute seated chair exercise for seniors, elderly and older people

  • Duration: 20 minutes
  • Equipment: A chair
  • Description: A low intensity routine that can be done seated or standing to work your whole body.

7. 33 minute chair workout for seniors in Gujarati and English

  • Duration: 33 minutes
  • Equipment: A chair
  • Description: Follow along as PR Lavina and her mother in law work through some senior friendly chair exercises. Follow along with Lavina’s English or Sasu’s Gujarati instructions.

8. 40 minute fun low impact workout for seniors and beginners

  • Duration: 40 minutes
  • Equipment: None
  • Description: A fun and upbeat workout designed to get you working for longer. It’s still low impact just for an extended period of time.

9. Seated exercises for seniors

  • Duration: 40 minutes
  • Equipment: None with the option of ankle weights.
  • Description: A series of exercises designed to show what exercises are possible sitting down.

10. Standing exercises for seniors

  • Duration: 40 minutes
  • Equipment: None
  • Description: A series of exercises designed to show what exercises are possible standing up.

11. Yoga flow for seniors

  • Duration: 7 minutes
  • Equipment: None
  • Description: Designed to build strength, improve flexibility and boost balance this quick yoga workout for seniors is a great low impact alternative to vigorous flows.

Answering your over 50 workout FAQs

Q: What are the best exercises for over 50s?

Well, under normal circumstances the answer to this would be anything that counts as moderate activity. This includes a brisk walk, a run, swimming, or gardening or some light strength training.

But, in self-isolation, this could also be a home workout, a yoga session, pilates, stretching, or resistance exercises. Anything that keeps you mobile and active is great too.

Q: What are the benefits of over 50s working out?

  • Improved sleep: Regular exercise is proven to aid sleep, which means more energy during the day and a longer, deeper sleep at night.
  • Enhanced mobility: Exercise is a key factor in improved flexibility, posture and mobility.
  • Mental wellbeing: A proven stress-buster, exercise is crucial in this time of social isolation. It’s an easy, free way to boost your brain and your body.
  • Better overall health: Exercise is essential for maintaining good cardiovascular health and preventing bone density loss.

Q: Can you build muscle over 50?

The answer to this is not only ‘yes’ but ‘yes, you should’. While many people feel like it’s inevitable to lose strength as you get older, this doesn’t have to be the case.

One study found that older adults can build muscle mass with as little as forty minutes of strength training twice a week.

Remember to start gently with bodyweight exercises or resistance bands and then build up to adding more weight as you go along. This progressive overload is the best way to build muscle safely while minimizing the risk of injury.

Disclaimer: Consult a doctor or a health professional if you’re unsure about the suitability of any of these exercises before beginning a workout programme. These workouts are only a guide and should not be taken as professional medical or health advice.


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