Regular physical activity can boost stamina and mobility while also strengthening the body and mind. Quality equipment and routines don’t have to be elaborate to be effective.
Exercise is vital for people of all ages, and it’s especially important for older adults.
We chatted with a weightlifting coach to learn more about the best exercise equipment for seniors.
When we think of strength training, we tend to picture massive barbells stacked with tons of weight.
The truth is strength training has many faces, including routines that use resistance bands and lightweight dumbells.
Resistance bands
The nice thing about resistance bands is their versatility. They come in a variety of resistance levels, so you can start slowly and graduate up a few levels as you grow stronger over time. The thicker the band, the more resistance.
Resistance bands are available in packs of assorted levels, so you’ll be ready when it’s time to step things up a notch.
“I’ve found resistance bands to be a go-to for seniors because they’re versatile and offer low impact, joint-friendly workouts,” says weightlifting coach Jarrod Nobbe.
Nobbe suggests controlled movements to maintain tension, and he also reminds us to focus on proper form.
He adds that it’s important to avoid overstretching the bands, as this can lead to injury.
Another plus with resistance bands is you can easily toss them in a bag for a simple workout while on the go.
Lightweight dumbbells
Lightweight dumbbells are available in many retail stores and at accessible price points.
Nobbe points out that even though they’re lightweight, these dumbbells help build strength without overwhelming the joints.
He says they work well for a range of exercises, including:
Nobbe says the key is starting with a manageable weight, focusing on form and slow, deliberate movements.
“I often recommend seniors start light and increase weights slowly to avoid straining their muscles or tendons. Pay attention to grip strength; some may benefit from ergonomic handles for easier gripping,” he says.
Start with a weight that’s comfortable for you before grabbing a heavier option — dumbbells can start around 2 pounds (lb).
Cardio routines are important for heart health and can help out with better sleep and improved moods, too.
Going on a nice walk or gardening are free ways to get blood flowing, but indoor cardio equipment can really come in handy during unfavorable weather conditions.
Stationary bikes
Biking, in general, is a joint-friendly option that helps us keep a broad range of motion.
“Stationary bikes, particularly recumbent models, are a safe and effective way for seniors to get in their cardio without placing stress on the knees and hips,” Nobbe says.
Recumbent bikes offer more back support compared with upright stationary bikes. So, if you feel better-supported in a reclined position, you may prefer this option.
Walking pads
Walking pads are very similar to treadmills, but they’re much easier to store in a small space.
Many walking pads can slide under the bed when you’re done using them. Or, if you prefer to keep yours out, it can stay in a corner without taking up too much room.
Nobbe says walking pads are an excellent choice for indoor, low impact cardio. He says they offer a smooth walking experience without the tough impact of outdoor surfaces.
“Seniors can adjust the speed to their comfort level, making it an accessible option for all fitness levels,” he says. He also points out that some walking pads come with handrails for added stability.
Before purchasing, carefully review the features and product reviews (including return policies) so you know what to expect.
Rowing machines
Rowing machines are the priciest equipment on our list but can be the most fun investment. They offer a full-body workout while still being low impact.
Once again, proper form is everything. As Nobbe points out, improper technique with rowing machines can lead to back strain.
“I always suggest starting with low resistance, pulling with the legs, and maintaining a straight back throughout the motion,” he explains.
He adds that rowing machines are an excellent option for seniors with experience in exercise, but those new to fitness routines should find professional guidance before testing it out.
Strong balance and flexibility can be built at home using a couple of simple tools like stability balls and balance boards.
Stability balls
Nobbe tells us stability balls can be a beneficial addition to a senior workout, helping improve core strength and balance.
“They’re especially useful for exercises like seated marches or wall-assisted squats.”
However, Nobbe cautions it’s important to use the correct size ball based on the person’s height, and beginners may want to perform exercises next to a sturdy surface for support.
“I always ensure seniors feel confident on the ball before progressing to more advanced movements,” he adds.
Balance boards
Many people opt for balance boards to help improve their stability and coordination.
You can use them with or without weights, focusing on upper body strength and core strengthening.
To avoid injury, they aren’t recommended for those with current balance difficulties.
“I suggest starting with a sturdy support nearby — like a chair or wall — until confidence builds,” Nobbe says about balance board training.
“Small, controlled movements are best to avoid falls, and supervision is essential for those new to balance training.”
Though yoga can be incredibly relaxing, even helping the body and mind get ready for a restful night’s sleep, it can also be very challenging. It can help us work up a good sweat while also contributing to better flexibility.
Some tools can make it easier to get into yoga poses more comfortably.
A yoga mat, for example, is essential for comfortable and safe stretching.
Finding a suitable yoga mat is a game-changer for comfort and stability.
Nobbe recommends looking for mats with extra cushioning to reduce pressure on the knees and wrists.
He adds that nonslip surfaces are also important to help prevent any accidental slipping during poses or stretches.
Yoga blocks and straps are other helpful tools to boost flexibility and maintain proper alignment.
Nobbe explains that blocks can help us reach the floor in standing poses without straining, while straps assist in stretching exercises.
“These props are particularly helpful for anyone with limited flexibility or recovering from injury. I’ve had clients use blocks to modify poses, allowing them to experience the benefits without overstretching,” he says.
Exercise equipment for seniors can be affordable and even fun. Resistance bands, for example, are easy to use and travel with, while a walking pad can help you get moving and grooving indoors on a rainy day.
As for people of all ages, proper form and stretching help avoid serious injuries like strains or tears.
If you’re not sure which level to start at with any equipment, always start low and slow, gradually building your endurance to avoid straining muscles or aggravating joints.
Additionally, senior centers often offer plenty of workout equipment and may provide free or low cost classes for additional information about proper form and exercise routines for seniors.