Low-Impact Leg Workouts for Seniors

Low-impact exercises can enhance balance and mobility, keeping the legs strong without putting excess strain on joints. These fitness routines also improve balance, reduce the risk of falls, and help seniors maintain independence. 

Here are 6 workouts that seniors can do no matter their strength, mobility, or space available to exercise: 

1. Seated leg lifts
2. Heel-to-toe rocking
3. Chair-assisted squats
4. Seated marching
5. Calf raises
6. Side leg lifts

How Much Exercise Do Seniors Need?

Staying active is essential to healthy aging, and it doesn’t take hours of intense exercise to see the benefits. 

According to guidelines from the CDC, seniors should aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, dancing, or water aerobics. Alternatively, older adults can opt for 75 minutes of vigorous activity, like jogging or hiking.

It’s also vital to include muscle-strengthening activities at least 2 days a week, focusing on major muscle groups such as the legs, arms, and core. Flexibility and balance exercises help enhance mobility and reduce the risk of falls.

Why Focus on Leg Exercises? 

Strong legs contribute to mobility, balance, and overall health. Whether walking, climbing stairs, or standing up from a chair, leg strength enables independence and confidence in daily life. 

Regular leg-focused workouts can help improve:

• Balance to reduce the likelihood of falls & injuries
• Joint health by strengthening the muscles surrounding the knees & hips
• Circulation, especially to the lower extremities
• Energy & endurance to support overall vitality

1. Seated Leg Lifts 

Leg lifts help build strength in the thighs and improve circulation without standing. It’s an exercise that can significantly benefit seniors with mobility concerns. 

How to do it: 

1. Sit in a sturdy chair with your back straight & feet flat on the ground 
2. Slowly extend one leg out in front of you until it’s straight, keeping the toes pointed up 
3. Hold for 3–5 seconds, then lower your leg back down
4. Repeat 10–12 times before switching legs
5. Keep breathing evenly & engage your core for additional stability 

2. Heel-to-Toe Rocking 

Heel-to-toe rocking or toe raises can help improve ankle strength, stability, and overall balance. Rocking or raising exercises can also be done while seated for those who can’t stand for a long time. 

How to do it: 

1. Stand near a countertop or sturdy piece of furniture for support & hold it if needed 
2. Shift your weight onto your toes, lifting your heels off the ground
3. Pause, then shift your weight back onto your heels, lifting your toes
4. Perform 10–15 controlled repetitions 

3. Chair-Assisted Squats 

Chair-assisted squats strengthen the thighs and glutes while encouraging functional movements. 

How to do it: 

1. Stand in front of a sturdy chair with your feet shoulder-width apart
2. Slowly lower yourself down as if you’re about to sit, stopping just before your bottom touches the chair
3. Push through your heels to return to standing 
4. Start with 8–10 reps, gradually increasing as you gain strength

4. Seated Marching 

Seated marching is a gentle way to improve hip mobility, circulation, and coordination. You can march along to your favorite songs to make the exercise more fun. 

How to do it: 

1. Sit tall in a chair with your feet flat on the ground
2. Lift one knee toward your chest, then lower it back down 
3. Alternate legs, mimicking a marching motion
4. Continue for 1–2 minutes or 20–30 reps per leg

5. Calf Raises 

Calf muscles are essential for foot movement and bending the knee. Calf raises help to strengthen the calf muscles, improve circulation, and enhance stability for walking and standing. 

How to do it: 

1. Stand behind a chair or near a counter for balance
2. Rise up onto your toes, holding the position for a few seconds
3. Slowly lower your heels back down to the floor
4. Repeat for 10–15 reps 
5. Once the exercise feels easy, try adding light ankle weights for extra resistance

6. Gentle Side Leg Lifts 

Side leg lifts work the hips and outer thighs, improving balance and mobility. 

How to do it: 

1. Stand tall with one hand resting on a chair or wall for support
2. Slowly lift one leg out to the side, keeping your torso straight & toes pointed forward 
3. Lower the leg back down & repeat on the other side 
4. Perform 8–10 reps per leg

An alternative is the side-lying leg raise, which can benefit those with tight hips. Rather than standing, you lie on your side and lift one leg, then switch to the other side to raise the opposite leg.

Incorporating Exercise into Daily Life 

Exercise doesn’t need to feel like a chore. Here are some tips to make movement an enjoyable part of your daily routine:

• Partner with a friend or join a group fitness class to stay motivated
• Commit to 10 minutes of movement daily & gradually build up
• Place a sticky note on places you frequent, like the fridge, to remind you to stretch or exercise. 
• Alternate between exercises or activities to keep things fresh & fun 

Discover Wellness at Maumee Pointe 

At Maumee Pointe Assisted Living & Memory Care, we’re committed to helping your loved one thrive in a supportive community. Our personalized wellness programs include group fitness classes, physical therapists on staff, and social events designed to keep you active and connected. 

Schedule a tour today to experience how we can support your or your loved one’s active lifestyle!