Fall Prevention: Balance and Strength Exercises for Older Adults
Johns Hopkins Medicine
Illustrated balance and strength moves.
Older Adults Fitness Resources
Stay active with accessible workouts, balance routines, strength guides and more.
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Balance & fall prevention
Read guide
Tai Chi for Seniors
Great Senior Living
Beginner tips to get started with tai chi.
Preventing Falls: Exercises for Strength and Balance
Kaiser Permanente
Warm-ups, strengthening, and balance instructions.
Balance Exercise Library for Seniors
More Life Health
Physiotherapist video demonstrations.
Balance Exercises
NHS
Simple balance moves to practice at home.
Printable Balance Exercise Guide
NHS
Downloadable illustrated balance handout.
Strength and Balance Exercises
NHS Inform
Home exercise instructions and videos.
Keeping Active to Help Prevent Falls
NHS Inform
Advice on home exercise and supervised groups.
Exercises to Help Prevent Falls
MedlinePlus
Short guide on exercise and fall safety.
Balance Exercise
American Heart Association
Tips on fitting balance work into a routine.
Balance Exercises at Home
North Tees and Hartlepool NHS Foundation Trust
Stability exercises for everyday movement.
Strength and Balance Programme
Worcestershire Acute Hospitals NHS Trust
Patient guide for postural stability.
Evidence-Based Falls Prevention Programs
National Council on Aging
Compare structured fall programs.
Otago Exercise Program
National Council on Aging
Overview of a structured strength and walking program.
A Matter of Balance
MaineHealth
Program to reduce fall worries and build activity.
Stepping On
National Council on Aging
Group classes featuring strength and balance work.
Pisando Fuerte
National Council on Aging
Fall prevention tailored for Spanish speakers.
Falls Management Exercise
Later Life Training
Overview of the FaME strength and balance routine.
Idaho Fit and Fall Proof
Idaho Department of Health and Welfare
Community classes and a sample home video.
YMCA Moving for Better Balance
YMCA
Modified tai chi focused on mobility.
Seven-Minute Balance Workout
Fitness With Cindy
A quick guided balance session.
Seven-Minute Tai Chi
Fitness With Cindy
Short session focused on strength and stability.
Morning Balance Routine
More Life Health
Gentle balance movements and relaxation.
Balance Exercise Video Collection
More Life Health
A selection of guided balance sessions.
Ten-Minute Core and Ankle Workout
yes2next
Core and ankle drills for walking stability.
Chair Yoga for Balance and Posture
SeniorShape
A 33-minute osteoporosis-friendly chair session.
Live Stronger for Longer Class Finder
Live Stronger for Longer
Find local strength and balance classes in New Zealand.
Fall Risk Questionnaire: CDC Stay Independent
The Gym Calculator
Complete the 12-question CDC screening and print a summary for discussion.
Four-Stage Balance Test
The Gym Calculator
Record the ordered CDC balance holds and tandem criterion.
Timed Up & Go (TUG)
The Gym Calculator
Record the CDC 3-metre TUG test and its assessment threshold.
8-Foot Up-and-Go Test
The Gym Calculator
Record functional mobility from the faster of two standard trials.
Strength
The Best Core Exercises for Older Adults
Harvard Health Publishing
Multi-muscle core moves like bridges and planks.
Upper Body Exercise Library for Seniors
More Life Health
Physiotherapist upper body demonstrations.
Lower Body Exercise Library for Seniors
More Life Health
Physiotherapist lower body demonstrations.
Improving Strength and Flexibility
NHS
Intro to strengthening and stretching basics.
Strength and Resistance Videos
NHS
Workouts matched to your fitness level.
yes2next Strength Workouts
yes2next
A curated collection of strength routines.
20-Minute Strength and Cardio
yes2next
Seated or standing strength and cardio mix.
StrongPeople Strong Bodies
StrongPeople
Community strength program for midlife and older adults.
Geri-Fit Strength Training
National Council on Aging
Strength training designed for older adults.
Growing Stronger
CDC
Printable strength program with progress tracking.
Seated Workout With Weights
Senior Fitness With Meredith
Beginner dumbbell workout from a chair.
Beginner Seated Resistance Workout
Senior Fitness With Meredith
Longer 40-minute seated resistance session.
Seated Lower Body and Core With Bands
Senior Fitness With Meredith
Resistance band session for legs and core.
Playground Ball Resistance Workout
Senior Fitness With Meredith
Full-body seated moves using a small ball.
Full-Body Seated Dumbbell Workout
Senior Fitness With Meredith
Intermediate seated strength session.
Beginner Resistance Band Class
Senior Fitness With Meredith
Full-length beginner band routine.
Full-Body Resistance Band Class
Senior Fitness With Meredith
Seated and standing band work, core, and stretches.
30-Minute Strength With Seated Options
HASfit
Strength workout with easy seated alternatives.
30-Minute Senior Strength Workout
HASfit
Guided muscle-building session.
15-Minute Resistance Band Workout
Fitness With Cindy
Short band-based strength routine.
Warm-Up, Stretch and Weights
Fitness With Cindy
Mixed session featuring light weights and stretches.
45-Minute Senior Circuit Workout
Fitness With Cindy
Full circuit using bands, weights, and a ball.
Grip Strength Calculator
The Gym Calculator
Record NHANES-style dynamometer trials for either or both hands.
30-Second Chair Stand Test
The Gym Calculator
Record lower-body functional strength with the standard 30-second chair-stand protocol.
30-Second Arm Curl Test
The Gym Calculator
Record upper-body functional strength using the specified Senior Fitness Test weight.
Walking & endurance
Aquatic Exercises
Mayo Clinic
Illustrated pool exercises and water workouts.
Beginner Running Tips for Seniors
Monroe Village
Advice on picking up running later in life.
Heart-Friendly Low-Impact Exercises
JGS Lifecare
Gentle low-impact activity ideas.
Aerobic Activity for Older Adults
Wayne State University
Printable aerobic activity handout.
Walk With Ease
Arthritis Foundation
Structured walking plan designed for arthritis.
Tai Chi-Inspired Walking
yes2next
Gentle walking blended with tai chi principles.
7,000-Step Walking Workout
yes2next
Indoor walking session for sustained cardio.
15-Minute Bruno Mars Walk
yes2next
Upbeat, low-impact walk set to music.
Walking Workout Collection
yes2next
Indoor walking options, including evening walks.
Zumba Cardio Workout for Seniors
Fitness With Cindy
Senior-friendly dance cardio session.
Nine Zumba Workouts for Seniors
Fitness With Cindy
Choice of dance sessions, including beginner flows.
Walk With a Doc: Find a Walk
Walk With a Doc
Free community walks at your own pace.
Gait Speed Calculator
The Gym Calculator
Record one or two NIH SPPB walking trials and calculate usual-pace speed.
6-Minute Walk Test
The Gym Calculator
Record distance walked in six minutes and optionally compare it with a research prediction.
2-Minute Step Test
The Gym Calculator
Record aerobic endurance by counting right-knee raises that reach the target.
Mobility & flexibility
Yoga for Seniors: Slow and Gentle Yoga
Yoga With Adriene
Gentle yoga tailored for older adults.
Yoga for Boomers
ACE Fitness
Yoga session built for older exercisers.
Yoga for Seniors: How to Get Started
Great Senior Living
Beginner guide to yoga styles and resources.
Stretching Toward Better Health
NDSU Extension
Stretching instructions from extension experts.
Yoga and Other Low-Impact Exercise for Seniors
Seabury Resources for Aging
Overview of low-impact stretching options.
Gentle Flexibility Exercises
NHS
Illustrated stretches to do at home.
Fitness With Cindy Stretch Videos
Fitness With Cindy
Collection of senior stretching routines.
Standing Strength, Stretch and Mobility
SeniorShape
Chair-supported standing mobility session.
SeniorShape Mobility Workouts
SeniorShape
Chair yoga, posture, and mobility videos.
SeniorShape Pilates Workouts
SeniorShape
Standing, chair, and ball Pilates routines.
Chair Sit-and-Reach Test
The Gym Calculator
Record signed lower-body flexibility relative to the toes.
Back Scratch Test
The Gym Calculator
Record signed upper-body flexibility from the gap or overlap between fingertips.
Exercise planning & assessments
7 Best Exercises for Seniors and a Few to Avoid
Senior Lifestyle
Compare exercise choices and adapt to your level.
Exercise After 65: Heart Health and Muscle Strength
Northwestern Medicine
Overview of heart health and strength in later life.
Exercise and Physical Activity
National Institute on Aging
Extensive library of senior exercise articles.
The Life-Changing Benefits of Exercise After 60
National Council on Aging
Tips on making daily movement a habit.
Exercise Programs That Promote Senior Fitness
National Council on Aging
Explore senior programs and activities.
Senior Exercise and Fitness Tips
HelpGuide
Practical advice on starting a routine.
Exercise Plan for Older Adults
Healthline
Review movement, strength, and balance basics.
Exercise at Home
Harford County
Home exercise resources from local government.
6 Low-Impact Workouts for Seniors
A Healthier Michigan
Six easy low-impact activity ideas.
Exercises for Older Adults
Acts Retirement-Life Communities
Simple exercise ideas for older adults.
Exercising for Older Adults
P3 Health Partners
Advice on physical activity in later life.
Seniors and Exercise: Starting an Exercise Program
AAOS OrthoInfo
Orthopedic guidance on starting safely.
Move Your Way Materials for Older Adults
ODPHP
Printable planning materials for physical activity.
Exercise for Older Adults
MedlinePlus
Links to trusted older adult activity guides.
Physical Activity for Older Adults
University of Nebraska–Lincoln Extension
Activity guidance and tips.
Exercise for Seniors
American Academy of Family Physicians
Primary-care advice on staying active.
Exercise and Older Adults Toolkit
National Institute on Aging
Articles and videos for adults and caregivers.
Health Benefits of Exercise
National Institute on Aging
How movement protects health and independence.
Three Types of Exercise
National Institute on Aging
Breakdown of cardio, strength, and balance.
Getting and Staying Active as You Age
National Institute on Aging
Tips for staying motivated and consistent.
Older Adult Activity Overview
CDC
Official activity recommendations for ages 65+.
What Counts as Physical Activity?
CDC
Examples of cardio, strength, and balance.
Physical Activity Guidelines for Older Adults
NHS
NHS recommendations and home routines.
Exercise and Age
MedlinePlus
Intro to keeping active as you age.
Exercises for Older Adults
Age UK
Ways to weave movement into daily life.
Exercise as an Older Adult
Guy’s and St Thomas’ NHS Foundation Trust
Local activity options and exercise advice.
Exercise and Fitness for Older Adults
National Council on Aging
Motivation and fitness articles.
Embracing At-Home Exercise
Age UK
Intro to working out safely at home.
Functional Fitness
Age UK
Movement tied to daily tasks and independence.
Workout to Go
National Institute on Aging
Downloadable sample exercise routine.
Free Four-Week Exercise Plan
More Life Health
Structured four-week senior plan (email required).
Printable Exercise Sheets
More Life Health
Printable routines to pair with videos.
Easy Exercise Guide
Chartered Society of Physiotherapy
Compact home exercise handout.
Paul Eugene Fitness Challenge
Paul Eugene
Daily mix of chair, walking, and wheelchair sessions.
Short Physical Performance Battery
The Gym Calculator
Score the distinct SPPB balance, walk, and five-chair-stand protocol.
Older Adult Routine Builder
The Gym Calculator
Build a short seated, supported, or standing session you can adjust and print.
Senior Fitness Test
The Gym Calculator
Record several functional fitness test results in one printable summary.
Nutrition
Nutrition for Older Adults: Shopping Tips
Oklahoma State University Extension
Grocery shopping guide for older adults.
Older Adult Protein Calculator
The Gym Calculator
Estimate a daily protein range from body weight and health context.
Chair & seated exercise
Wheelchair Yoga: Gentle Chair Yoga Routine
Yoga With Adriene
Seated yoga sequence from a chair or wheelchair.
Chair Yoga With Adriene
Yoga With Adriene
Guided chair yoga routine.
Seated Exercise Video Playlist
YouTube
Curated playlist of seated workouts.
Exercise With Aviva
Jewish Family Service of San Diego
Full-hour chair exercise routine.
11 Chair Exercises for Seniors and People With Limited Mobility
Cleveland Clinic
Seated movement guide.
Gentle Sitting Exercises
NHS
Illustrated seated mobility and strength moves.
12-Minute Chair Workout
HASfit
Short seated exercise session.
17-Minute Chair Exercise
HASfit
Guided routine for beginners and seniors.
20-Minute Chair Exercises
HASfit
Seated workout for chair-based training.
20-Minute Chair Exercises: Another Session
HASfit
Alternative seated workout for variety.
10-Minute Chair Exercises
HASfit
Brief introductory chair routine.
Bottoms Down Chair Yoga
Bottoms Down
Chair yoga videos taught by seniors.
Chair Workout Online
Chair Workout Online
Online chair classes for women over 60.
Seated Vitality at Home
Age UK
Downloadable booklet of home activity ideas.
Follow-along workouts
National Institute on Aging Video Channel
National Institute on Aging
Exercise demos and healthy aging videos.
My Senior Coach: Eldergym Video Channel
My Senior Coach
Guided senior exercise and movement demos.
FITNESS: RecConnectLA Video Playlist
RecConnectLA
Fitness sessions from Los Angeles recreation programs.
Colleen Soto Fitness for Active Older Adults
Colleen Soto Fitness
Workouts built for active older adults.
SeniorShape Fitness Video Channel
SeniorShape Fitness
Strength, mobility, and low-impact workouts.
Virtual YMCA
YMCA of San Diego County
Online exercise classes from the YMCA.
SAFE Senior Exercise Program
SAFE
Guided workout videos for older adults.
More Life Health: Start Here
More Life Health
Workouts and printable resources.
More Life Health Exercise Library
More Life Health
Step-by-step movement demos.
More Life Health Exercise Routines
More Life Health
Longer guided workouts.
More Life Health Guided Exercises
More Life Health
Physiotherapist-led sessions for beginners.
Meredith: Workout Archive
Senior Fitness With Meredith
Filmed workouts for various fitness levels.
yes2next Video Library
yes2next
Standing and seated workouts with April and Aiko.
HASfit Senior Workouts
HASfit
Chair workouts, strength training, and routines.
Fitness With Cindy: Free Videos
Fitness With Cindy
Free workout collection for seniors.
Improved Health Exercise Videos
Improved Health
Guided workouts for beginners and older adults.
Improved Health Low-Impact Workouts
Improved Health
Standing workouts for all fitness levels.
YMCA: Staying Active at Home
YMCA
Virtual older adult exercise options.
Full Exercise Routine for Seniors
More Life Health
Complete whole-body home workout.
15-Minute Senior Workout
HASfit
Short strength and cardio routine.
30-Minute Senior Exercises at Home
HASfit
Home session mixing strength, balance, and flexibility.
SeniorShape Quick Workouts
SeniorShape
Short strength and stretching sessions.
Senior Exercise TV With Curtis Adams
Senior Exercise TV
Sample workouts and video library.
SAFE Exercise Videos for Seniors
SAFE
Level-based workout videos with warm-ups.
Meredith Recorded Livestream Classes
Senior Fitness With Meredith
Full-length walking and resistance band sessions.
Exercise with health conditions
Exercise for Older Adults With a Disability
University of Washington
Factsheet on exercising with physical disabilities.
Exercising With Chronic Conditions
National Institute on Aging
Safety considerations for common conditions.
Walk With Ease Exercises
Arthritis Foundation
Stretches and strengthening to pair with walking.
Arthritis Foundation Leg Exercises
Arthritis Foundation
Lower body exercise demonstrations.
Hip and Buttock Exercises
Arthritis Foundation
Hip and glute movement demos.
Feet and Ankle Exercises
Arthritis Foundation
Demos for feet, ankles, and calves.
Knee Exercises
Arthritis Foundation
Knee-strengthening movement demos.
Osteoarthritis and Physical Therapy
Arthritis Foundation
Activity choices and professional care support.
Exercise for Bones
Royal Osteoporosis Society
Bone health exercise guidance and demos.
Strength Exercise for Bone Health
Royal Osteoporosis Society
Multi-level strengthening videos.
Impact Exercise for Bone Health
Royal Osteoporosis Society
Weight-bearing impact exercise advice.
Exercise and Safe Movement
Bone Health & Osteoporosis Foundation
Bone health tips and safety precautions.
Safe Movement and Exercise Videos
Bone Health & Osteoporosis Foundation
Movement demos for fracture-risk safety.
Osteoporosis Canada Exercise
Osteoporosis Canada
Guidance for exercising safely with osteoporosis.
Exercise and Osteoporosis Video Series
Osteoporosis Canada
University-backed video series.
Keeping Bones Healthy Over 65
NHS
Advice on muscle strength and bone health.
Parkinson’s Exercise Recommendations
Parkinson’s Foundation
Guidelines and educational videos for Parkinson’s.
PD Health @ Home
Parkinson’s Foundation
Online classes and Parkinson’s-specific sessions.
APDA Exercise and Parkinson’s
APDA
Exercise info for individuals with Parkinson’s.
APDA Resource Library
APDA
Webinars on walking, balance, and posture.
Parkinson’s UK Home Activity Toolkit
Parkinson’s UK
Chair exercise and balance workouts for Parkinson's.
Physical Activity With Dementia
Alzheimer’s Society
Activity guidance for those living with dementia.
Starting Exercise With Dementia
Alzheimer’s Society
Advice on launching an activity routine post-diagnosis.
Exercise Types and Ideas for Dementia
Alzheimer’s Society
Activity suggestions and helpful resources.
Dementia Physical Activity Factsheet
Alzheimer’s Society
Downloadable exercise information sheet.
Physical Activity and Dementia Risk
Alzheimer’s Society
Learn how movement affects dementia risk.
Cardiac Rehabilitation
British Heart Foundation
Rehab information and exercise support.
At-Home Cardiac Rehab Exercises
British Heart Foundation
Post-assessment home rehab videos.
Exercise for Heart Failure
British Heart Foundation
Advice on pacing and supervised support.
Cardiac Rehab at Home: Level 1
British Heart Foundation
Guided rehab session for cleared participants.
YMCA LIVESTRONG Program
YMCA
Small-group fitness for cancer survivors.
Rock Steady Boxing Locations
Rock Steady Boxing
Non-contact boxing classes for Parkinson's.
Dance for PD Zoom Classes
Dance for PD
Free online dance classes for Parkinson's patients.
Dancing With Parkinson’s: Join a Class
Dancing With Parkinson’s
Free online and in-person dance options.
English National Ballet: Dance for Parkinson’s
English National Ballet
Specialist online dance and movement classes.
Classes & community programs
Feeling Fit Club Exercise Program
San Diego County News Center
Intro to fitness classes for adults 50+.
Senior Planet Fitness Classes
Senior Planet from AARP
Fitness classes filtered by topic.
Senior Planet from AARP
Senior Planet from AARP
Free online programming and movement classes.
Free or Low-Cost Exercise Classes
AARP Foundation
Affordable senior exercise options near you.
YMCA Programs for Older Adults
YMCA
Specialized fitness classes for seniors.
YMCA EnhanceFitness
YMCA
Group cardio, strength, balance, and flexibility sessions.
Age UK Local Exercise Classes
Age UK
Local chair yoga, tai chi, and fitness classes.
Move it or Lose it
Move it or Lose it
Older adult classes with seated and standing options.
Fit & Strong!
National Council on Aging
Flexibility, aerobics, and strength classes.
Zumba Gold Class Finder
Zumba
Find Zumba Gold, chair, and toning classes.
Move it or Lose it Online Club
Move it or Lose it
Live online classes and recorded workouts.
GetSetUp Health and Fitness Classes
GetSetUp
Morning fitness, tai chi, and chair strength.