top of page
  • Writer's pictureadaptiveclothingau

20 minute exercise routines for seniors

Updated: Jan 7, 2023

Let's get moving! Exercise plays a critical role in weight management, endurance, flexibility, strength and even disease prevention for seniors.

We share a range of 20 minute exercise routines for seniors to suit everyone, from beginners to those who are regularly active!

Getting started or staying motivated

Research shows sustained physical activity in older age is associated with improved overall health. In this particular study, of 3454 men and women aged 63 and older, significant health benefits were even seen among participants who became physically active relatively late in life.

As the study shows, it’s never too late to get started. Whether you’ve exercise consistently over the years or just starting to exercise for the first time, the below routines are ideal for seniors. At 20 minutes or less, these routines are easy to fit into your day.


Exercise routines for seniors

Follow along with Physiotherapist Mike, from More Life Health, for whole-body exercises to strengthen your body and improve your balance, it goes for 20 minutes, is of intermediate level (all in standing - not for beginners) and hand weights are used.


A low intensity routine from HASFit trainers, this gentle sequence of exercises can help you get started or get moving again.


Dance fitness for seniors, older adults, and beginners | GoldeyFit

A fun, follow-along 20 minute dance routine everyone will enjoy, no matter your level of fitness.


20 Minute Mat Pilates for Seniors 60+ | Gentle Workout to Increase Your Strength and Flexibility | Girl With The Pilates Mat

This is a 20 Minute Senior Pilates gentle workout to build strength, improve flexibility and help get you moving.

A good well balanced routine which is safe for anyone with hip or knee issues or procedures. Take your time and do what you can, if anything is too challenging for you right now, don't worry, just rest and come back and try again when you're ready.


Aqua Fitness #1 - Basics (Aerobic Water Pool Workout for Beginners, Seniors, & Limited Mobility) | FIIT With Stacy

This routine is longer than 20 minutes but we wanted to include it as an option for those who have access to a pool and enjoy the outdoors. Learn how to effectively exercise in your pool and get AquaFIIT with trainer Stacy.

Looking for more exercise videos? Read our blog Senior Exercises: 8 Benefits and Chair Exercise Videos

Click here to subscribe to our newsletter to receive our healthy living tips for seniors and caregivers. Fall prevention, self-care, mobility, and independence.

The Adaptive Clothing Australia Team


Subscribe to receive learning, doing and living tips for seniors.  

Thanks for subscribing!

ACA Facebook Footer  (3).png
bottom of page