Engaging in regular exercise can help seniors maintain function, relieve arthritis pain and prevent broken bones from occurring, according to CVS Health Resources. While you may not be able to engage in high-impact exercises, there are exercises ideally suited to tone your muscles and strengthen your bones. Before starting an exercise program, obtain clearance from your physician to ensure you are in good enough physical health to exercise regularly.
Walking
Walking is a low-impact exercise that can be performed indoors and outdoors. Harold L. Rainwater, a certified personal trainer and professor of physical education writing on the Senior Fitness Association website, recommends walking as a good way for seniors to stay fit because it is a low-impact activity that places minimal strain on your joints and muscles, reducing your risk of injury. If you are a beginning walker, start slowly, walking for five to 15 minutes at a time. Add five minutes to your walking program as you are able, until you can walk for 30 minutes at once. Wear supportive shoes when walking to adequately support your foot.
T'ai Chi and T'ai Chi Chih
T'ai Chi and T'ai Chi Chih are two forms of Chinese martial arts practice that focus on meditation and movement to improve your balance. The American Association of Retired Persons recommends each practice to reduce stress. The exercises can also reduce blood pressure. T'ai Chi is an advanced practice involving 108 movements, while T'ai Chi Chih focuses on 19 movements, making it slightly easier to learn. Many gyms and workout centers offer T'ai Chi classes; instructional DVDs are available that show you the basic moves. One exercise is the "rocking motion," which involves standing with your feet shoulder-width apart and your arms out at your sides. Move the arms forward and back while rocking on the balls of your feet, then your heels. Repeat nine to 18 times.
Water Aerobics
Water aerobics allows seniors to build muscle and increase their aerobic capacity. Because water supports the body and lessens the effect of gravity on your body, the exercises put less stress on your joints, which means that you will be less likely to experience an injury. You also may enjoy the camaraderie that can accompany taking a fitness class with fellow seniors. Check with your local fitness center or gym to determine if water aerobics classes are offered.
Chair Yoga
Chair-bound or frail senior citizens can perform chair yoga for exercise as a means to increase mobility, according to "Arthritis Today" magazine. The magazine recommends chair yoga to diminish the joint pain and stiffness that can accompany aging. Chair yoga involves modifying standard yoga poses. Some standing may be involved with exercises in which practitioners use the chair to perform poses such as the downward-facing dog.
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