It’s important for your clients to keep their bodies and brains active, whether that’s with mobility exercises for elderly people or memory exercises for seniors.
Some service users may not understand the importance of physical and mental exercise, or they might not want to get involved. But, as a care provider, it’s part of your role to encourage them to improve their fitness levels and keep their minds engaged.
Exercises for the elderly don’t need to be strenuous. In this article, we’ll look at the benefits of physical and mental exercise, where you can find classes, and even share some exercises for seniors to do at home – both physical and mental exercises for seniors.
Table of Contents
The benefits of physical exercise
We all know that exercise is good for us. And it’s good for our older clients, too. Even those who have injuries or physical disabilities can often benefit from gentle exercise.
Older people should try to do some physical activity every day.
This doesn’t mean that they have to go to fitness classes or join a gym, but they should attempt to do some light activity each day. For some clients, this could be as simple as standing up every so often or walking to the kitchen to get a drink.
In most cases, older people should also attempt at least 150 minutes of moderate to vigorous activity a week. This could include dancing, mowing the lawn, riding a bike, or swimming. Alternatively, they could join a fitness class or do some exercises for seniors at home.
Your clients should do a mixture of activities that improve their strength, balance, and flexibility.
Exercises for the elderly can help with:
- Improving their heart and lung function
- Losing weight
- Improving balance and reducing the risk of falls
- Improving muscle strength
- Increasing flexibility
- Increasing bone density
- Improving sleep
- Improving cognitive function
- Reducing depression and anxiety
If your clients attend exercise classes or take part in activities with other people, it can also help to reduce loneliness and isolation.
Exercise classes for older people
There are lots of exercise classes geared towards older clients. Your service users may like to attend classes at local community centres, gyms, or nearby care homes.
Talk to them about the kind of fitness that interests them. Do they want simple stretching exercises for seniors or something more active like Zumba or football?
If you’re looking for classes that are aimed at older people, look for:
- Chair based exercise classes: Lots of gyms and community centres run chair based exercise classes. They’re an excellent choice for people with mobility or balance difficulties, wheelchair users, or who simply want to sit down while they keep fit. Chair based exercises might include yoga, pilates, and even cardio workouts.
- Zumba Gold: This is a version of Zumba designed specifically for older people. It follows the moves of a standard Zumba class, modified to be less intense.
- Tai Chi: This is a traditional Chinese practice, and it’s very popular among older people across the world today. It’s a slow and gentle exercise that focuses on balance, flexibility and core strength.
- Age UK exercise classes: The charity Age UK runs fitness sessions across the UK, aimed at older people. They have a range of options, from dance classes to walking clubs.
- Walking football or walking tennis: If your clients prefer sport sessions to fitness classes, there are slower versions of football and tennis available in many areas.
If you work in a care home or day centre, you could consider running some of these classes or activities for your clients – they could be a great addition to your activity planner.
Exercises for seniors at home and in residential care
Your clients may not be able to leave their home for exercise classes. But that doesn’t mean they can’t stay active.
There’s a variety of exercises that older people can do at home, whether they live in the community or in a care home. Many of these exercises don’t need lots of space, and they can often be done seated – ideal for wheelchair users or people who are concerned about their balance.
Fitness should be included in a client’s care plan, particularly if they find it difficult to exercise by themselves. As part of the care planning process, talk to your client about their health goals and current fitness levels.
Using care planning software can help carers personalise exercise routines based on a client’s mobility, preferences, and health conditions. It also ensures these activities are regularly reviewed and adjusted as needed, helping to build confidence and promote independence.
Let’s talk about some exercises for seniors at home. Whether your client lives in a care home or in their own home in the community, they might be able to try these exercises in their own space, either alone or with the support of a carer.
Balance exercises for seniors
As we age, our risk of falls increases dramatically – after the age of 80, around half of people fall at least once a year. And if your clients have poor balance, they’re at more risk of falling and injuring themselves.
Falls can lead to fractures, hospitalisations, and long recovery times, so it’s important to use balance exercises for seniors with your clients to reduce their risk of falling.
Sideways walking
- Begin by standing upright with your feet slightly apart.
- Cross your right foot over your left.
- Move your left foot over so that you’re standing normally again.
- Repeat this several times.
Step ups
Use a step for this exercise – this could be the bottom step of your stairs, or a purpose-built exercise step.
- Step up onto the step with your right leg.
- Bring your left leg up to join it.
- Step down with both legs.
- Repeat this several times.
Seated weight shifting
- Begin by sitting in a chair with your back straight.
- Shift your weight and lean slightly to one side.
- Hold this position for a few seconds, then sit straight again and move your weight back to the centre.
- Shift your weight and lean to the other side.
- Repeat this exercise several times.
Strength training for seniors
Many older people are less active than they were when younger. This can weaken their muscles, making it harder for them to do their daily activities, such as lifting objects, moving from sitting to standing, and even having the stamina to walk around.
Strength training for seniors can be as simple as carrying shopping bags, or it can be done as dedicated exercises.
Squats
- Begin by standing upright, with your feet slightly apart. You may want to hold on to the back of a sturdy chair or a rail.
- Slowly bend your knees while keeping your back straight. Make sure that your knees are in line with your toes.
- Raise yourself back to a standing position.
- Repeat this several times.
Calf raises
- Begin by standing, holding on to the back of a chair or a rail if necessary.
- Slowly raise yourself up until you’re standing on tiptoe.
- Lower yourself gently back to the ground.
- Repeat this exercise several times.
Sitting to standing
- Begin by sitting on the edge of your seat, and leaning forwards slightly.
- Without using your arms or hands, if possible, move slowly to a standing position.
- Slowly lower yourself back into your chair.
- Repeat this several times.
Core strengthening exercises for seniors
Your core is the central part of your body – your stomach, lower back, hips, and pelvis. Keeping this strong is really important for lots of activities of daily living, such as moving from sitting to standing, bending, and even keeping your balance.
If your client has struggled with a bad back, core strengthening exercises for seniors may help them. Having a strong core can lead to better posture.
Wood chops
- Begin by standing with your feet slightly apart and your arms held out in front of you, with your hands clasped together.
- Swing your arms towards your left hip.
- Swing your arms towards your right ear.
- Repeat the exercise, alternating which sides you aim towards.
Seated roll backs
- Begin by sitting on the edge of your seat.
- Hold your arms out in front of you and clasp your hands.
- Slowly roll your back down until your head is level with your hands – or as low as it can comfortably go.
- Hold the stretch for a few seconds, then slowly raise yourself back up.
- Repeat this several times.
Seated side bends
- Begin by sitting on a chair with your feet on the floor.
- Put your left hand on the back of your head, and lean to your right.
- As you’re leaning, move your left elbow backwards.
- Straighten up, and repeat this exercise on the other side.
Chair exercises for seniors
Some service users may need to sit down while they exercise. Whether they use a wheelchair or are simply concerned about their balance when exercising, there are lots of chair based exercises that can help them keep active.
These are also excellent mobility exercises for elderly clients. Encourage them to reach a little further each time they try these exercises to improve their flexibility.
Seated leg lifts
- Sit comfortably in a chair with your back straight.
- Lift one leg until your knee is straight, and hold it for five seconds.
- Lower your leg, then repeat with the other leg.
Clasped hand reaching
- Sitting in your chair, clasp your hands together and reach forward.
- Lean forward as far as you can, and hold the stretch for five seconds.
- Lean back in your chair, then repeat the stretch.
Alternate arm stretches
- Begin by sitting comfortably in your chair.
- Raise your left hand to reach behind your right shoulder. Hold the stretch for a few seconds, then let go.
- Raise your right hand to reach behind your left shoulder, and hold the stretch for a few seconds.
Warnings about exercises for seniors at home
Exercise is great for most people. But even chair exercises for seniors can be risky, depending on your client’s circumstances.
If your clients have complex health conditions or are recovering from an illness or injury, encourage them to speak to their healthcare team before starting a new exercise programme.
Whether you provide domiciliary care or work in a care home, you should make sure that your client understands the risks of exercising when they’re alone. Encourage them to keep a mobile phone or personal alarm near them, or only exercise when someone else is nearby.
Many providers use home care software to record risk assessments, schedule safe support visits, and communicate exercise plans clearly between staff.
The benefits of mental exercise
But, of course, exercise isn’t just about the body. While physical exercise can help to improve cognitive function, your clients may benefit from mental exercises too.
We don’t know for sure whether memory exercises for seniors can help to stave off the effects of dementia or memory loss, but lots of older people enjoy them.
Brain exercises for seniors
There are lots of different mental exercises for seniors that your clients could try, including:
- Chess
- Scrabble or other board games
- Wordsearches, crosswords or other word games
- Sudoku or other number games
- Jigsaw puzzles
- Writing or journalling
- Learning a new language
- Learning a musical instrument
- Specific brain training games, either in books or available as games for mobile, console or PC
Focus on your client’s hobbies and interests. If they’ve always worked with numbers and enjoy maths, they might enjoy sudoku or other number puzzles. If they prefer more practical challenges, a jigsaw puzzle might be more fun for them.
What’s important is finding something that they enjoy and that keeps their mind active.
Conclusion: Physical and mental exercises for the elderly
As a care provider, keeping your clients healthy and active is a key part of your role.
That’s why many providers use care management software to track fitness goals, record exercise routines, and ensure each client’s activity plan is tailored and up to date. Digital tools make it easier to monitor progress and encourage consistency, even across different carers or visits.
Most older people can benefit from keeping fit. Even if they’re just able to do chair exercises for seniors, regular exercise can improve their physical and mental health.
And keeping active doesn’t just mean staying physically fit. There are lots of ways for your service users to stretch their minds with brain exercises for seniors, anything from sudoku to learning a new language.
Remember, if you’re concerned about the health of any of your clients, encourage them to talk to their healthcare team.
