7 Best Walking Exercises For Seniors

Do you want to improve your overall health but don’t like the idea of going to the gym? If so, you’re in luck. Walking is a low-impact exercise with many benefits for seniors, including improved cardiovascular health, increased bone density and joint mobility, and better balance.

But just going for a walk isn’t enough. You need to focus on form and technique to get the most out of your walking workout. That’s where these seven walking exercises come in. They help seniors improve their balance, coordination, and overall fitness levels. Let’s discuss this in detail.

walking exercises for seniors

Exercise 1: Heel-To-Toe Walk

This first walking exercise is great for improving balance and coordination. To do it, walk heel-to-toe, placing the heel of your leading foot directly in front of the toes of your trailing foot. You can hold your arms to the sides for balance or place them at your hips.

Exercise 2: Walking Side-To-Side

If you have trouble with balance, walking side-to-side is a great exercise. Start by placing a line or other marker on the ground. Then, walk heel-to-toe along the line, keeping your feet together. Once you reach one end of the line, turn around and walk back in the other direction.

Exercise 3: Marching

Marching is another great walking exercise for seniors. To do it, simply march in place, lifting your knees high with each step. You can hold your arms at your sides or swing them as you march. Also, be sure to keep your head up and your back straight.

Exercise 4: Walking Backwards

If you want to challenge your balance and coordination, try walking backwards. Start by walking heel-to-toe in a straight line. Once you’ve gotten the hang of it, try turning around and walking backwards for a short distance. Then, turn around and walk forwards again.

Exercise 5: One-Leg Stand

For this exercise, you’ll need a chair or other object to hold onto for balance. Start by standing on one leg, keeping your other leg raised with your knee bent. Once you’ve found your balance, slowly raise your arms to the sides and then back down again. Hold this position for 10 seconds, then switch to the opposite leg and repeat. Repeat this exercise 10 times on each leg.

This exercise is great for improving balance and coordination. Also, you can stand on one leg with your other leg raised off the ground. If you need help balancing, you can hold onto a chair or countertop.

Exercise 6: Two-Point Touch

This walking exercise is similar to the one-leg stand but with two points of contact instead of one. To do it, stand on one leg and raise your other leg off the ground. Touch the ground with your opposite hand, then return to the starting position. Repeat on the other side.

Exercise 7: Stepping Over Obstacles

For this final walking exercise, you’ll need a few small objects to place on the ground. Start by placing them in a line about 12 inches apart. Then, starting with your right foot, step over each object, leading with your toe. Once you’ve stepped over all of the objects, turn around and walk back, leading with your left foot this time.

how much physical activity is needed

Other Exercises For Seniors To Consider

Exercises for seniors can help improve balance, flexibility, strength and overall fitness. Regular exercise can also help reduce the risk of falling and increase life expectancy. Some exercises that seniors can do to maintain their health and well-being include:

  • Water Aerobics: Water aerobics is a great way for seniors to get moving and improve their cardiovascular health. The water provides resistance, which can help tone muscles and improve joint flexibility.
  • Chair Yoga: It can help improve balance, flexibility and strength. Additionally, yoga has been shown to reduce stress and anxiety levels and improve sleep quality. Also, try balance exercises for strengthening muscles.
  • Tai Chi: Tai chi is a form of martial arts that can help improve balance and coordination. It is also known for its calming effect and has been shown to reduce stress levels.
  • Pilates: Pilates is a type of exercise that focuses on strengthening the core muscles, which can help improve posture and balance. Additionally, pilates has been shown to reduce back pain and improve flexibility.
  • Resistance Band Workouts: Resistance band workouts are a great way to improve strength and flexibility. The bands can target specific muscle groups, such as the arms, legs or back.
  • Swimming: If you have access to a pool, swimming is a great way to get some exercise. It is low-impact and can help improve cardiovascular health, muscle strength training, and flexibility.

These are just a few exercises that seniors and older adults can do to maintain their health and well-being. If you have any concerns about starting an exercise program, please consult with your doctor before beginning it as an exercise routine.

Health Benefits Of Walking Exercises For Seniors

Walking is a low-impact exercise that can provide numerous health benefits for seniors. Regular walking can help to improve arthritis pain, increase bone density, reduce the risk of falls and fractures, lower blood pressure, prevent knee pain, and improve heart health. Additionally, walking can help to improve balance and coordination and increase muscular strength and endurance.

For seniors looking to start a walking program, it is important to consult a doctor or physical therapist first to discuss potential risks or limitations. Once clearance has been given, a few things must be kept in mind to ensure the walking program is safe and effective.

  • First, start slowly and gradually increase the distance and intensity of the walks over time.
  • It is also important to wear comfortable, supportive shoes and to walk on even surfaces.
  • If possible, try to find a walking buddy or join a walking group to stay motivated and accountable.
  • Finally, warm-up before walking and cool down afterwards with some light stretching.

Walking is a great way for seniors to improve their health and wellbeing. With some planning and preparation, it can be safe and enjoyable for everyone involved. Make it a part of your exercise regimen and enjoy the health benefits.


To sum up, walking is a great form of exercise for seniors. It’s low impact, easy to do, and can be done almost anywhere. It has many benefits, from improving heart health to boosting brain power. It is a great way to stay active in your golden years. And these seven walking exercises are perfect for seniors who want to improve their mental health and wellbeing. So get out there and start strolling!