36 Gentle Warmup Exercises for Seniors to Age Gracefully

When it comes to staying active and healthy, seniors can face unique challenges. For instance, if you haven’t exercised in a while or are returning from an injury, you may feel stiff and achy when you start to move again. This is why warmup exercises for seniors are critical to any strength training routine. These gentle movements help ease seniors into exercise and prepare the body for more intense physical activity. Learning how to warm up before lifting is especially important to reduce the risk of injury and improve overall performance. In this article, we’ll explore how warmup exercises can help you stay active, independent, and pain-free while maintaining strength and mobility as you grow older.
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As you will see, Pliability’s mobility app can be a helpful tool to assist you in achieving these goals. The app offers numerous easy-to-follow videos and routines to help you safely transition into exercise and enhance your overall mobility.

What are Warm-Up Exercises for Seniors?

Warm-up exercises prepare the body for physical activity by increasing blood flow to the muscles and raising core body temperature. This boosts muscle performance, flexibility, and helps prevent injury during exercise.  While many people think of stretching when it comes to warming up, static stretches do little to prepare you for exercise. 

A warm-up consists of dynamic movements that get the body ready for the workout ahead. For seniors, warm-up exercises are essential for a safe transition into exercise. As we age, our bodies become less tolerant of sudden movements or changes in activity. Gradually easing into exercise with the proper warm-up can prevent injury and promote longevity in your fitness routine. 

Why Warm-Up Exercises are Particularly Important for Seniors

As we age, our body’s ability to perform certain moves or exercises diminishes. Like touching the toes, at a young age, there’s nothing to it, but the older you get, the further away the toes seem to go.

Warm-up exercises for senior citizens must be tailored to handle less stamina and strength as well as make key muscles work out. What do you do, after sitting in your car and turning on the engine? Wait for the engine to “warm up” before driving. 

The Importance of Warming Up for Exercise Readiness

Your body is very similar in function. You can’t expect it to go from stationary to workout-ready with just standing up. You need to warm up with the correct exercises to get your body warm and prepare it for more exercise. 

Warm-ups are often the most ignored part of exercise regimes. Either you can never work up into a sweat because your body is just not ready, or you can pull or strain a muscle, which is stiff from inactivity. For those of you who are advanced in age, warming up is the key and primary form of exercise. 

What Happens to Your Body Without Warm-Up Exercises?

A warm-up helps elevate core body temperature, preparing your heart, muscles, and joints for exercise. Warming up your lower body, upper body (or both) can significantly increase flexibility and prevent exercise-related injury. 

Perhaps most importantly, in temperatures below 59º, the arteries may have a more limited capacity to transport blood, which can lead to unnecessary strain on the heart. Ideally, a short warm-up provides the necessary preparation your body needs to exercise safely. 

Importance of Warm-ups for Older Adults

Aerobic exercise is one of the most effective methods for preventing and treating age-related changes that can lead to heart disease, according to a review in Experimental Gerontology. However, to make it safe, you need to ramp up your heart rate gradually. “Adequate warmup periods are especially important for older adults because sudden vigorous exercise may put undue stress on the cardiovascular system,” ACE-certified personal trainer Chris Gagliardi tells Bicycling. 

Aging joints and soft tissues appreciate a warmup, too. “As we age, our tissues lose elasticity and become stiffer and more injury-prone,” William Kelley, D.P.T., A.T.C., C.S.C.S., owner of Aries Physical Therapy in Florida, tells Bicycling. 

Physiological Reasons for Warm-ups in Older Adults

Your joints lose some of the fluids that keep them lubricated as you get older, and the connective tissues that protect your joints from impact begin to wear away, per the Icahn School of Medicine at Mount Sinai. 

These and other age-related changes limit blood flow, making it more difficult for your joints and tissues to obtain the oxygen and nutrients they need for exercise. A warmup helps promote that blood flow, and without easing into a workout, your joints and tissues won’t be ready for the hard work you put in as you exercise. In short, warmups are a non-negotiable for older people. 

Is a Warm-Up the Same as Stretching? 

Yes and no. Typically, we think of stretching exercises as a ‘stretch-and-hold’ (or static stretching) approach. While static stretching is an excellent idea after your workout, the primary goal for a warm-up is to move in ways that resemble the activity in which you are about to participate. These are known as dynamic stretches or dynamic warm-ups.

Dynamic stretches can be considered a less intense but similar activity to the one you’re preparing for, typically with a smaller range of motion. Since many physical activities require the use of all or most parts of the body in some way, it’s best to utilize warm-ups that include your whole body and some movement of the spine to ensure that all body parts are properly prepared. Carefully chosen dynamic warm-up exercises also offer safe and simple challenges to your balance, which further benefit fall prevention for general health.

Related Reading

• How to Workout When Tired
• Why Do Weights Feel Heavier Some Days
• Stretching vs Warming Up
• What Are the Benefits Associated With Warming Up Before Exercise?

36 Best Warmup Exercises for Seniors

1. Shifting Side Lunge  

• Stand with feet wider than shoulder-width apart. 
• Shift weight to left foot, bending knee and sinking into a side lunge.
• Check that the knee is in line with the ankle and back flat. 
• Drive the left foot to come back to center, straightening leg. 
• Repeat on the right side. 
• Continue alternating, keeping feet wide.  

2. Leg Swing  

• Balance yourself with your left hand. 
• Place your palm flat on a wall or grasp a table or chair back. 
• Swing your right leg forward as if you’re kicking a ball. 
• Kick as high as you can without losing balance or moving the left side of your body. 
• Then swing the leg back behind you. 
• You probably won’t be able to go as far backward. 
• Repeat 10-15 times. 
• Turn around and swing the left leg.  

3. Knee to Chest  

• Stand with feet hip-width apart. 
• Bend one knee toward your chest and wrap your hands around your knee. 
• Hold for a count of 4. 
• Keep your chest up, shoulders back, and gaze on a fixed point. 
• Step foot back down. 
• Repeat on the other side. 
• Continue alternating. 
• If balancing is a struggle, stand with your back against a wall.  

4. Hip Rotation  

• Stand with feet hip-width apart, arms out to sides at shoulder height. 
• Lift right knee up, out to side, and then back as if moving over an object. 
• Bring raised right knee back to front, tapping toes back to floor. 
• Repeat for reps. 
• Then switch sides.  

5. Hip Flexor Stretch  

• Get into a half-kneeling lunge position with left foot forward and planted, and right knee planted firmly on the ground, both knees bent 90 degrees. 
• This is the starting position. 
• Tuck pelvis under to feel a gentle stretch through the front of right hip. 
• Gently press hips forward. 
• Relax back into starting position. 
• Repeat for reps. 
• Then switch sides.  

6. Dynamic Calf Stretch  

• Place palms flat against a wall and walk feet back, coming up onto toes. 
• Bend left knee and press the right heel into the ground to feel a gentle stretch in the right calf. 
• Pause briefly. 
• Then bend the right knee and press the left heel into the ground. 
• Continue alternating.  

7. Hip Circles  

• Stand with feet shoulder-width apart. 
• Place hands on hips and softly bend knees. 
• Slowly move hips in a circle to the left. 
• Once you complete the circle, switch directions. 
• Repeat. 

8. Arm Circles  

• Stand with feet shoulder-width apart and softly bend knees. 
• Extend arms out to the sides, about at shoulder height. 
• Make small circles with arms. 
• Repeat for 20 seconds in each direction. 
• Gradually increase the size of the circles as shoulders warm up.  

9. Standing Cat Cow  

• Stand with feet shoulder-width apart and place hands on thighs just above knees. 
• Tuck chin and tailbone to round back on a count of 4 slowly. 
• Then, lift chin and tailbone to arch back on a count of 4 slowly. 
• Continue alternating.  

10. Standing Side Stretch  

• Stand with feet shoulder-width apart and hands down at sides. 
• Inhale deeply and lift arms overhead, pressing palms together at the top. 
• Exhale deeply while tipping arms and torso to the left to feel a gentle stretch along the right side of the body. 
• Inhale deeply to return to the center. 
• Then, exhale and tip to the right. 
• Keep hips and shoulders square throughout the movement. 
• Continue alternating.  

11. High Plank Alternating Calf Stretch  

• Get into a high plank position with arms straight, palms flat on the floor, wrists directly under shoulders, and body forming a straight line from head to heels. 
• Push the left heel toward the floor to gently stretch the left calf while you bend the right knee. Return to plank position. 
• Repeat on the opposite side. 
• Continue alternating. 
• If a high plank is rigid on the wrists, do this with the forearms on the floor. 
  

12. Hamstring Scoop  

• Stand with feet hip-width apart. 
• Step forward with your right foot and lift your right toes so that the weight is in your heel. 
• Bend left knee, keep right leg straight with a soft knee, and reach down to sweep both hands forward and close to the floor. 
• Stand back up and step right foot back. 
• Repeat on the left leg. 
• Continue alternating.  

13. Quad Stretch  

• Stand with feet hip-width apart. 
• Bend left knee and bring left heel back toward glutes. 
• Lightly grip ankle with left hand and gently pull left heel toward glutes, while reaching right arm overhead. 
• Keep left knee pointed toward the floor and hips facing forward. 
• Hold for a few seconds. 
• Step the left foot back down. 
• Repeat on the right side. 
• Continue alternating.  

14. Side-to-Side Squat  

• Stand with feet wider than shoulder-width apart. 
• Send hips back and down into a deep squat position, and bring elbows to knees. 
• Shift weight to the right side, then to the left, keeping chest tall, shoulders down and back, and core engaged. 
• Continue alternating sides.  

15. Upward Dog  

• Lie facedown with legs extended and feet hip-width apart, tops of feet pressing into the floor.
• Place hands on the floor beside ribs, fingers pointing forward, and elbows tucked into sides. 
• Push into hands, hips, and tops of feet while lifting head and straightening arms. 
• Keep shoulders down while pushing chest forward and up. 
• Pause, then gently bend elbows to return upper body to the floor. 
• Repeat.  

16. Spinal Rotation  

• Lie faceup with legs extended, arms out to sides on the floor. 
• This is the starting position. 
• Lift the right leg and cross over the left knee while keeping head and shoulders on the floor. 
• Pause.
• Return to the starting position. 
• Repeat with the left leg. 
• Continue alternating.  

17. Jumping Jacks  

• Stand with feet together and arms at your sides. 
• Quickly and gently hop feet wide and lift arms out and overhead. 
• Speedily and gently hop feet back together, bringing arms back down to the sides. 
• Repeat. 
• If you can’t jump comfortably, step feet out wide instead of jumping.  

18. Bodyweight Squat  

• Stand with feet slightly wider than hip-width apart, toes turned slightly out. 
• Push hips down and back and bend knees to lower into a squat. 
• Keep chest lifted and knees in line with toes. 
• Push feet into the ground to straighten legs and stand back up. 
• Repeat.  

19. Plank With Rotation  

• Get into a high plank position with arms straight, palms flat on the floor, wrists directly beneath shoulders, feet slightly wider than hip-width apart, and body forming a straight line from head to heels. 
• Press right hand into the floor and lift left hand, stacking hips and shoulders to raise the left arm toward the ceiling. 
• Pivot on feet to bring heels to the floor. 
• Return left hand to plank position. 
• Repeat on the right side. 
• Continue alternating.  

20. Curtsy Lunge  

• Stand with feet hip-width apart. 
• Step back with the right foot on a diagonal, about to the 5 o’clock position. 
• Bend both knees. Keep the front knee tracking over the ankle and chest tall. 
• Drive through the left front foot to stand back up. 
• Repeat with the left foot stepping back on a diagonal. 
• Continue alternating.  

21. Push-Up  

• Get into a high plank position on the floor with arms straight, palms flat on the floor and wrists directly beneath shoulders, body in a straight line from head to heels. 
• Slowly lower the body toward the floor, stopping when the chest just taps the floor. 
• Maintain a straight line the entire time. 
• Then, push hands into the floor to straighten arms and return to plank. 
• Repeat. 
• Place your knees on the floor or your hands on an elevated surface for a modification.  

22. Pull-Up  

• Grip a pull-up bar with palms facing away from you. 
• Pull shoulders back and down. 
• Bend elbows and squeeze shoulder blades together to pull the body up, stopping with chin level with the bar. 
• Pause, and then slowly lower the body, allowing arms to extend overhead again. 
• Keep the torso rigid to avoid swinging.
• Repeat.
• If the pull-up is too challenging, try a modified version using a resistance band or use a barbell on a squat rack to perform them with your feet on the floor.  

23. High Knees  

• Stand upright with your shoulders back and feet shoulder-width apart. 
• Hold your hands in front of you at about belly-button height and begin to march, eventually bringing each knee up to touch your palm.
• Make this a brisk but controlled movement. 
• With each step, you should feel a slight balance challenge in the standing leg. 
• Do 20-30 marches or more if you’re feeling good. 
• You can also include a few ankle circles with the lifted leg for an extra coordination challenge.  

24. Shoulder Rolls  

• Let your arms hang at your sides with your feet shoulder-width. 
• Shrug your shoulders up toward your ears and then back down as if you’re trying to reach your shoulder blades toward your back pockets. 
• Repeat this motion 8-10 times in each direction.  

25. Bent-Arm Shoulder Rotations  

• Extend your arms out to the sides, just below shoulder height. 
• Now, bend your elbows as if trying to put your fingertips on your shoulders. 
• Begin making small circles in the air with the tips of your bent elbows. 
• Do 12-15 repetitions in each direction.  

26. Arm Swings  

• In the same starting position, anchor your feet on the ground and turn your torso to the right. 
• Let your arms remain loose so that they swing across and around your body, then turn to the other side and let your arms follow. 
• This classic dynamic warm-up stretches the arms and shoulders while creating a gentle warm-up twist for the spine.  

27. Shoulder Squeezes  

• Stand up straight with your arms by your sides. 
• Bend your elbows 90 degrees and hold your forearms directly in front. 
• Pull your elbows and arms back and squeeze your shoulder blades together. 
• Aim for a symmetrical squeeze. 
• Try not to bring in one shoulder blade farther or faster than the other. 
• Do 1-2 sets of 10-20 reps. 
• Like the shoulder rolls, these can be done seated.  

28. Seated Ankle Circles  

• Sit straight in your chair.
• Extend your right leg or cross it over your left. 
• If you extend, it’s OK to stick it straight out or bend your knee so your foot is just off the ground.
• These two positions will feel a little different. 
• Make circles with your ankle. 
• Keep the rest of your leg as still as possible. 
• These may feel jerky.
• Smooth them out as best you can. 
• Make 10 circles. 
• Make 10 more in the opposite direction. 
• For an extra challenge, raise and circle both ankles at the same time.  

29. Seated Hamstring Stretch  

• Sit straight in your chair with your feet flat on the floor, shoulder width apart. 
• Extend your right leg. 
• Straighten your knee and rest your heel on the floor. 
• Rest your hands on your thighs. 
• Slide your hands down your leg until you feel the stretch. 
• Bend from your hips. 
• Keep your back straight from the hips up. If your knee feels stressed, let it bend slightly. Hold for about 20 seconds.
• It’s OK but not necessary to deepen the stretch during the 20-second count. 
• Repeat on the left side. 
  

30. Seated Shin Stretch  

• A shin stretch counters the effects of being on your feet a lot. 
• It also helps prevent shin splints. 
• Sit in your chair. 
• Cross your right ankle over your left. 
• Keep your left foot flat on the floor. 
• Curl the toes of the right foot downward and press your legs together. 
• Hold for about 20 seconds. 
• Repeat on the other side.  

31. Seated Hip Lifts  

• Sit in your chair with your back resting against the chair back. 
• Grip the sides of the chair with your hands. 
• Raise your right knee and lift your right hip off the chair. 
• Hold it for 10-20 seconds. 
• Repeat about 3 times on each side. 
• For a different feel, slide forward in the chair. 
• Cross your legs and lift the upper leg and hip. 

32. Waist Loosening  

• Stand up straight with your feet slightly wider than hip width. 
• Let your arms hang by your sides. 
• Rotate your hips to the left then back to the right. 
• Your relaxed arms will flap against your body. 
• Make if a smooth and slow motion. 
• Don’t pause in the twisted position. 
• At first, keep your head, shoulders and upper back facing forward. 
• As you continue, you may include your spine, shoulder and head in the movement. 
• Continue for 1-2 minutes or until your body feels warmed up, loose and natural.  

33. Torso Twist  

The previous exercises moved the hips. This one twists the trunk while maintaining minimal hip movement. 

• Stand up straight, feet hip width apart, and put your hands on your hips. 
• You’re going to use your hands to gauge how much your hips twist. 
• Inhale and stand tall. Imagine your spine growing upward. 
• As you exhale, twist your torso to the left. 
• Go as far as you can without significantly turning the hips. 
• Keep your knees directly above your ankles. 
• Your knees will bend slightly. 
• Don’t let one bent differently from the other. 
• Twist 5-10 times to each side.  

34. Windmill  

• Stand with your feet flat on the floor and slightly wider than shoulder-width apart. 
• Relax your shoulders and let your arms hang by your sides. 
• Bring your arms out in front of your body with your fingers pointed slightly downward. Inhale and raise your arms over your head. 
• Arch your spine back just a bit and reach for the sky. 
• As you exhale, bend forward toward the floor and bring your arms down. 
• You should end up bent from the hips with your arms hanging loose in front. 
• Repeat 5-10 times. 

A modification: as you bring your arms up and down, make a slight arc to the outside of 

your body for a windmill effect. Do this motion equally between the right and left sides.  

35. Hip Rollover Back Twist  

You need to get on the floor or ground for this one, so you might be more comfortable doing it before you meet on the first tee. It’s excellent preparation for the twisting motion your golf swing requires.

• Lie on your back with your knees bent and your feet flat on the ground. 
• Feet are slightly more than shoulder width apart. 
• Keeping your upper back flat on the ground, bend at the waist and drop both knees to the left. 
• Hold for 15-20 seconds. 
• Do this stretch 2 or 3 times on each side.  

36. Side Bends  

• Stand with feet shoulder-width apart and gently bend from side to side. 
• Side bends warm up the side muscles and stretch the torso. 

This exercise prepares the core muscles for movement, enhancing flexibility and reducing the risk of strains during activities that involve twisting or bending.

Related Reading

• Stretches Before Running
• Warm Up Exercises Before Running
• Dynamic Warm Up for Athletes

Why is Warm-Up Important for Seniors?

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Warm-up exercises promote increased blood flow to the muscles. This is vital for elderly individuals as it ensures that muscles are adequately supplied with oxygen and nutrients, reducing the risk of muscle strain or injury. 

Improved Muscle Flexibility: Warming Up Helps Seniors Avoid Injuries 

Warming up before exercise enhances muscle flexibility. For seniors, this is particularly important as it reduces muscle stiffness and the chances of muscle cramps or sprains.

Enhanced Joint Mobility: How a Warm-up Can Help Your Joints

Warm-up exercises gently move the joints through their range of motion. This is beneficial for elderly individuals who may experience age-related joint stiffness.

It helps improve joint mobility, making it easier to perform exercises and daily activities.

Lowered Risk of Injury: Why Seniors Should Always Warm Up

Proper warm-up routines reduce the risk of injury by preparing the body for exercise. This is especially crucial for seniors, as injuries can have more severe consequences.

A warm-up ensures that muscles and joints are ready for the physical demands of the workout.

Increased Heart Rate: A Warm-up Can Protect Seniors' Hearts 

Warm-up activities gradually increase the heart rate, helping seniors transition into a higher level of activity. This gradual elevation is essential to prevent sudden spikes in heart rate, which could be risky for older individuals.

Mental Preparation: Warming Up Get Seniors Ready to Exercise

Warm-up exercises provide a moment for seniors to mentally prepare for their workout. This mental readiness is crucial as it helps ensure that they’re focused and prepared to perform exercises correctly.

Reduced Muscle Soreness: Seniors Benefit from Warming Up After Exercising 

Warm-up routines can reduce post-exercise muscle soreness. This is especially beneficial for seniors, as it can make the difference between feeling motivated to continue exercising and giving up due to discomfort.

Improved Balance: Warming Up Can Help Seniors Prevent Falls 

Some warm-up exercises, like balance drills, can enhance stability and coordination. This is important for preventing falls, a significant concern for the elderly.

Enhanced Performance: Seniors Get More out of Workouts When They Warm Up

Warming up can lead to better exercise performance. For seniors, this means that they can derive more benefits from their workouts, leading to improved strength, endurance, and overall physical well-being.

Warm-up exercises are a crucial component of any exercise routine for seniors, helping ensure they can exercise safely and effectively.

Related Reading

• Stretches Before Walking
• Upper Body Warm Up Exercises​
• Golf Warm Up Routine
• Warm Up Cardio Exercises

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