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August 29, 2025
Discover how to try a gentle weekly exercise routine. It will improve mobility, strength, balance and flexibility.
This is a gentle weekly exercise routine for seniors that balances mobility, strength, balance, and flexibility — using simple aids like resistance bands, pedal exercisers, and a mat. It’s designed for safety, ease, and steady progress. Each session lasts for 20-30 minutes.
Day 1 – Seated Cardio & Circulation
Sit or stand tall. March gently in place, lifting one knee at a time.
Roll shoulders slowly forward and backward.
Circle your ankles by lifting one foot and rotating at the joint.
2. Pedal exerciser (8–12 min)
Place feet securely on pedals.
Sit tall, begin pedalling slowly at light resistance.
Keep breathing steadily.
3. Arm circles (2 sets of 10)
Sit or stand tall with arms out to the side.
Make small circles forward, then backward.
Use light hand weights or no weights.
4. Cool-down
Sit or stand tall with arms out to the side.
Make small circles forward, then backward.
Use light hand weights or no weights.
Day 2 – Strength with Resistance Bands
1. Warm-up (3-5 min) Gentle walking in place or seated march as per Day 1.
2. Seated chest press (2 sets of 10)
Loop band around your upper back, hold ends in each hand.
Push arms forward until they are straight, then return slowly.
3. Seated leg press (2 sets of 8–10 each leg)
Place band around one foot, hold ends in hands.
Push that foot forward, straightening the leg.
Return slowly, switch legs.
4. Bicep curls (2 sets of 10)
Sit with band anchored under both feet.
Hold ends in hands, palms up.
Curl hands toward shoulders, then lower slowly.
5. Cool-down
Stretch shoulders by pulling one arm across your chest.
Stretch hamstrings by extending one leg and leaning forward gently.
Day 3 – Balance & Core
1. Warm-up (3–5 min)
Light walking or marching in place.
2. Heel-to-toe walk (3 passes)
Stand tall, hold onto a chair if needed.
Place one foot directly in front of the other, heel touching toe.
Walk forward slowly, arms out for balance.
3. Seated knee lifts (2 sets of 10)
Sit tall in a chair.
Lift one knee toward your chest, lower slowly.
Alternate legs.
4. Stability ball press (5 reps, hold 5 sec each)
Sit tall, hold a ball against your chest with both arms.
Hug and squeeze lightly for 5 seconds, then release.
5. Cool-down
Sit tall, raise one arm overhead and bend sideways gently.
Finish with deep, calming breaths.
Day 4 – Rest / Gentle Stretching
1. Gentle yoga or chair yoga
2. Focus Stretches
Shoulders: Roll gently or stretch arm across chest.
Spine: Twist gently side to side while seated.
Hamstrings: Extend one leg, lean forward slightly.
Calves: Stand and press heel into floor behind you.
3. Practice slow breathing and relaxation.
Day 5 – Full-Body Strength & Cardio Mix
1. Warm-up (5 min)
Gentle stretches, light march in place.
2. Pedal exerciser (5 min)
Moderate pace, steady breathing.
3. Wall push-ups (2 sets of 8)
Stand facing wall, arms straight, palms on wall.
Bend elbows to bring chest toward wall, then push back.
4. Seated band row (2 sets of 10)
Sit tall, loop band around feet.
Pull ends toward waist, squeezing shoulder blades together.
5. Sit-to-stand (2 sets of 6–8)
Sit on sturdy chair, feet flat.
Lean forward slightly, press through heels, stand up.
Sit back down slowly.
6. Cool-down
Stretch arms overhead, then out to sides.
Stretch legs gently.
Slow breathing to relax.
Day 6 – Balance & Flexibility
1. Warm-up (3 min)
Swing arms gently.
Circle ankles slowly.
2. Single-leg stand (2 each leg, 10–15 sec)
Stand beside chair, hold backrest lightly.
Lift one foot a few inches off floor, hold steady.
Switch legs.
4. Seated spinal twist (5 each side)
Sit tall, feet flat.
Place right hand on chair side, gently twist torso right.
Return, repeat on left.
5. Shoulder stretch with towel/band (2 sets of 8)
Hold towel overhead with both hands.
Gently pull arms back to stretch shoulders.
6. Cool-down
Sit comfortably. Inhale through nose, exhale slowly through mouth.
Light stretches for arms and legs.
Day 7 – Gentle Movement
Option 1: Outdoor Walk (10–15 min)
Walk at a relaxed pace.
Keep posture tall, arms swinging naturally.
Option 2: Indoor Movement
Use pedal exerciser OR
Light dance to music: step side to side, arms moving gently.
Each session should feel gentle, safe, and energizing — never painful. You can use a sturdy chair for balance any time you feel unsteady. If there is an exercise you find difficult you can always swop for another.
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