In this article, we’re breaking down 10 of the best weight-loss exercises for seniors.
Keep reading for the 10 best weight-loss exercises for seniors.
Seated Leg Lifts
This list of weight-loss exercises for seniors kicks off with the seated leg lift.
Photo: Shutterstock. Design: Eat This, Not That!
This exercise helps improve lower-body strength and stability.
Lift one leg off the ground, extending it straight out in front of you.
Hold the position for a few seconds, then lower your leg back down with control.
Shutterstock
Repeat with the opposite leg.
Aim for 10 to 15 repetitions on each leg, gradually increasing as you build strength.
Rise onto the balls of your feet, lifting your heels off the ground as high as you could.
Shutterstock
Hold the top position for a few seconds, then lower your heels to the ground.
Repeat for 10 to 15 repetitions, focusing on controlled movement and maintaining balance.
This exercise helps strengthen the muscles of the chest, shoulders, and arms.
Shutterstock
Stand facing a sturdy wall with your feet hip-width apart.
Place your hands on the wall slightly wider than shoulder-width apart, at shoulder height.
Lean forward and bend your elbows, lowering your chest toward the wall.
Shutterstock
Push through your palms to straighten your arms, and return to the starting position.
Repeat for 10 to 15 repetitions, focusing on maintaining proper form and engaging the chest muscles.
This exercise also helps improve mobility and functional independence.
Shutterstock
Lower yourself back down to the chair with control, bending your knees and hips.
Repeat for 10 to 15 repetitions, focusing on proper form and controlled movement.
Stand tall with your feet hip-width apart and your hands resting on a sturdy surface for support.
Shutterstock
Lift one leg to the side, keeping it straight and parallel to the ground.
Hold the top position for a few seconds, then lower your leg to the starting position.
Repeat for 10 to 15 repetitions, focusing on controlled movement and maintaining balance.
Stand tall with your feet hip-width apart and your arms extended out to the sides at shoulder height.
Begin making small circular motions with your arms, moving forward for several repetitions.
Reverse the direction of the circles, moving backward for several repetitions.
Continue alternating between forward and backward arm circles for 10 to 15 repetitions each.
Slowly twist your torso to one side, reaching your opposite hand toward the back of the chair.
Hold the stretch for a few seconds, then return to the starting position.
Repeat on the opposite side, alternating twists for 10 to 15 repetitions each.
Hold one end of the resistance band in each hand, palms facing up.
Keeping your elbows close to your sides, bend your arms and curl the resistance band towards your shoulders.
Slowly lower your arms back down to the starting position.
Repeat for 10 to 15 repetitions, focusing on controlled movement and engaging the biceps.
Extend one leg out in front of you, straightening it as much as possible.
Hold the position for a few seconds, then lower your leg back to the starting position.
Repeat with the opposite leg.
Aim for 10 to 15 repetitions on each leg, focusing on controlled movement and maintaining proper form.
Standing Leg Raises
The last of these weight-loss exercises for seniors is the standing leg raise.
Stand tall with your feet hip-width apart and your hands resting on a sturdy surface for support.
Lift one leg straight out in front of you, keeping it parallel to the ground.
Hold the top position for a few seconds, then lower your leg back down to the starting position.
Repeat with the opposite leg.
Aim for 10 to 15 repetitions on each leg, focusing on controlled movement and maintaining proper form.
