A chair, a clear patch of floor and a few minutes most days can make a meaningful difference to how confidently you move. The best exercises for older adults are not necessarily hard or fast. They are the movements that suit your current health, feel manageable enough to repeat, and help you stay capable in the activities that matter to you - from getting up from the lounge to walking around the Inner West.
Regular movement can support strength, balance, joint mobility, bone health, sleep and mood. It can also make day-to-day tasks less tiring. The right starting point depends on your medical history, current fitness, pain levels, medications and any recent illness, fall, fracture or surgery. If you have a new health concern, chest pain, unexplained dizziness, a recent fracture, or a condition that affects balance, seek individual advice before beginning a new program.
What makes an exercise useful as we age?
A well-rounded routine includes more than a daily walk. Walking is an excellent foundation, but the body also benefits from exercises that challenge the legs, upper body, balance and flexibility. Strength work helps preserve the muscle needed to climb stairs, carry shopping and rise from a chair. Balance practice can reduce the risk of falls, while mobility exercises can make it easier to reach, turn and move comfortably.
There is no prize for pushing through sharp pain. A gentle feeling of effort or mild muscle fatigue is usually expected when building strength. Stop and seek advice if movement brings on sharp or worsening pain, chest discomfort, faintness, unusual shortness of breath, or new numbness or weakness.
10 best exercises for older adults
These movements can be adapted for many people, but technique matters. Start with a small number of repetitions, move slowly and use a sturdy chair, kitchen bench or rail for support where needed. Wear supportive shoes rather than slippers, and keep pets, cords and loose mats away from your exercise area.
1. Sit-to-stand
Sit towards the front of a stable chair with your feet hip-width apart. Lean your chest slightly forward, press through both feet and stand up. Slowly lower yourself back down with control. If needed, use the chair arms or place your hands on your thighs at first.
This is one of the most practical lower-body exercises because it rehearses a movement used throughout the day. Aim for 5 to 10 repetitions, resting as needed. As it becomes easier, try using less hand support before increasing the number of repetitions.
2. Supported calf raises
Stand behind a bench or sturdy chair, holding on lightly. Rise onto the balls of both feet, pause, then lower your heels slowly. Calf strength supports steady walking and can be particularly helpful when stepping up kerbs or stairs.
Begin with 8 to 12 raises. Keep your knees soft and avoid leaning heavily into your hands. If balance is limited, this exercise is still worthwhile with firm support.
3. Supported mini-squats
Hold a bench or chair back and stand with feet about hip-width apart. Bend at the hips and knees as though beginning to sit down, then straighten again. Keep the movement shallow and comfortable - there is no need to squat deeply.
Mini-squats strengthen the thighs and hips, which are important for walking, stairs and transfers. People with knee arthritis may need to shorten the range of movement or receive tailored guidance, rather than stopping all leg strengthening.
4. Step-ups
Using the bottom stair at home, place one whole foot on the step and press through that leg to rise. Step back down slowly, then repeat on the other side. Hold a rail and start with a low step.
Step-ups build leg strength and confidence for stairs. They can be demanding, so 4 to 8 repetitions per side may be plenty initially. Avoid this one if stepping causes knee pain or you do not have a safe rail or stable surface.
5. Side leg raises
Stand side-on beside a bench, with one hand resting on it. Keeping your body upright, slowly take the outside leg out to the side without tipping your trunk. Return with control. Keep the toes facing forward rather than turning the foot out.
This simple exercise targets the hip muscles that help control the pelvis during walking. Stronger hip muscles can support steadier movement, especially when changing direction or walking on uneven ground.
6. Wall push-ups
Stand facing a wall, about an arm's length away. Place your hands on the wall around shoulder height, bend your elbows to bring your chest towards the wall, then press away. Keep your body in a comfortable straight line.
Wall push-ups build strength through the chest, shoulders and arms without requiring you to get down to the floor. That can make pushing up from a chair, carrying groceries or lifting light household items easier. If shoulder pain occurs, stand closer to the wall or ask for an assessment.
7. Seated band rows
Sit tall on a firm chair and loop an exercise band securely around a solid anchor point in front of you. Hold the ends, draw your elbows gently back alongside your body, then return slowly. Do not attach a band to anything that could move, tip or break.
Rows help strengthen the upper back and can counter the rounded posture that often develops with long periods of sitting. Keep your shoulders relaxed rather than shrugging them towards your ears. If you do not have a suitable anchor, a practitioner can suggest alternatives.
8. Heel-to-toe walking
Stand close to a kitchen bench or hallway wall for support. Take slow steps forward, placing the heel of one foot just in front of the toes of the other. Look ahead rather than down at your feet, while keeping a hand close to support.
This is a useful balance challenge, but it should feel safe. If tandem walking is too difficult, practise a narrower walking stance or simply walk slowly beside the bench while lightly touching it.
9. Single-leg balance with support
Stand beside a bench and hold it with both hands. Shift your weight onto one leg and lift the other foot just a few centimetres from the floor. Hold for several seconds, then change sides. Gradually reduce hand support only if you remain steady.
Balance improves through regular practice, not by taking unnecessary risks. Try several short holds on each side. A safe set-up is more valuable than trying to hold the position for a long time.
10. Gentle mobility for the upper back and ankles
For the upper back, sit or stand tall and slowly turn your head and chest to look over one shoulder, returning to centre before changing sides. For the ankles, sit in a chair and alternately lift the toes, then the heels. Keep all movements easy and controlled.
Mobility work is particularly useful after sitting, driving or spending time at a desk. It will not replace strength or balance training, but it can make those activities feel more comfortable and help you maintain a useful range of movement.
How often should you exercise?
Consistency matters more than a perfect program. Many people do well with strength exercises two or three times a week on non-consecutive days, balance practice on most days, and regular walking or another form of aerobic activity that suits their joints and fitness. Gardening, dancing, swimming and cycling can all contribute, provided they are safe and enjoyable for you.
Begin with one set of each strength movement and a modest number of repetitions. When this feels comfortable for a week or two, add a few repetitions or another set. Change only one element at a time. Going from no exercise to an ambitious daily routine is a common reason people flare up sore joints or lose confidence.
On low-energy days, a shorter session still counts. A five-minute walk, a few sit-to-stands and some supported balance practice can help maintain the habit without overdoing it.
When pain, arthritis or a health condition changes the plan
Exercise should be adjusted, not automatically abandoned, when you live with arthritis, osteoporosis, persistent back pain, diabetes, Parkinson's disease or a previous joint replacement. The most appropriate exercise, range of movement and level of resistance will vary. For example, someone recovering from a hip fracture may need closely supervised balance and strengthening work, while a person with osteoporosis may need to avoid particular loaded bending or twisting movements.
A personalised assessment can identify why a movement feels difficult and whether strength, mobility, balance, footwear, pain management or confidence is the main barrier. At Central Sydney Osteopathy, practitioners can consider your wider health picture and develop exercise advice that fits your goals and current capacity.
Choose one or two movements that feel achievable this week, set up a safe space near a bench or chair, and notice the small improvements: standing a little easier, walking a little further, or feeling steadier on the footpath. Those practical gains are worth building on.
