5 Essential Exercises for Mobility in the Elderly

Maintaining mobility as we age is one of the most important aspects of staying healthy, independent, and active. Whether you live at home, with family, or in an assisted living facility, regular movement helps preserve balance, strength, and flexibility—all key ingredients for a safe and fulfilling life. The good news is that you don’t need a gym membership or fancy equipment to get started. Just a few simple, consistent exercises can make a huge difference.

Mobility isn’t just about being able to walk or move without pain. It’s about maintaining the freedom to do the things you love: cooking, gardening, visiting friends, or playing with the grandkids. Clinical and anecdotal evidence support that daily movement improves not only physical health but also mental well-being.

Here are five essential exercises for improving mobility in seniors, each supported by research and widely recommended by physical therapists and geriatric care providers.

1. Ankle Pumps and Circles

Why it matters: The ankles play a key role in balance and walking. As we age, ankle stiffness or weakness can lead to a higher risk of falls.

How to do it:

• Sit in a sturdy chair with your feet flat on the floor.

• Slowly lift your toes off the ground while keeping your heels down (ankle pumps).

• Then switch: lift your heels while keeping your toes down.

• Repeat 10–15 times per foot.

• Next, extend one leg out and draw circles with your toes, 5 times clockwise and 5 times counterclockwise.

Tip: Do this once or twice a day while watching TV or reading.

2. Seated Marching

Why it matters: This exercise strengthens the hip flexors and improves coordination, which are both essential for walking and getting in and out of bed or chairs.

How to do it:

• Sit tall in a sturdy chair, feet flat on the floor.

• Slowly lift one knee as high as you comfortably can, then lower it.

• Repeat with the other leg.

• Aim for 10–15 lifts per leg.

Tip: Add arm movements (like swinging your arms) to simulate a walking motion.

3. Sit-to-Stand

Why it matters: This movement mimics one of the most essential daily activities—getting up from a chair or bed. It builds lower body strength, especially in the thighs and glutes.

How to do it:

• Sit in a sturdy chair with your feet hip-width apart and flat on the floor.

• Cross your arms over your chest or extend them forward for balance.

• Lean slightly forward and press through your heels to stand up.

• Slowly sit back down.

• Start with 5 repetitions and work your way up to 10–15.

Tip: If needed, use the arms of the chair for assistance, but work toward using only your legs.

If standing exercises are challenging, these Seated Balance Exercises for Seniors: 5 Moves to Try offer alternative options.

4. Wall Push-Ups

Why it matters: Wall push-ups improve upper body strength and help maintain posture and core stability, which are crucial for maintaining balance and preventing back pain.

How to do it:

• Stand facing a wall, about an arm’s length away.

• Place your hands on the wall at shoulder height.

• Bend your elbows and lean your body toward the wall.

• Push back to the starting position.

• Aim for 10–15 repetitions.

Tip: Keep your body in a straight line from head to heels during the movement.

5. Heel-to-Toe Walk

Why it matters: This balance-focused exercise improves coordination and helps prevent falls.

How to do it:

• Stand near a wall or countertop for support.

• Place the heel of one foot directly in front of the toes of your other foot, like walking a tightrope.

• Take 5–10 steps forward in this fashion.

• Turn around and return to the starting point.

Tip: If balance is an issue, use a gait assistive device or hold onto a walker or sturdy surface while performing this.

For more balance-enhancing activities, consider these 25 Fun Balance Exercises for the Elderly.

Keeping It Safe and Effective

Before starting any new exercise program, it’s always best to talk with your healthcare provider, especially if you have chronic conditions or mobility limitations. That said, these five movements are generally low-impact, safe, and easy to modify for your ability level.

To reduce the risk of injury, consider using tools like the Step2Bed—a sturdy bed step with handles and LED lighting—to help you get in and out of bed more safely. Being well-rested and stable is just as important as staying strong and mobile.

Make Movement a Daily Habit

Even 10–15 minutes of daily movement can have long-term benefits. Over time, you’ll likely notice improvements in how easily you move, how confident you feel walking around, and even how well you sleep.

To explore additional strategies for enhancing mobility, refer to How to Increase Mobility with Exercise in Older Adults.

Have you tried any of these exercises before, or do you have a favorite movement that helps keep you mobile? We’d love to hear your experience in the comments below!