Home/ Blog/ Exercise & Fitness/

Easy Upper Body Exercises for Seniors

Mar 11, 2019

Rocky Jorgensen, a Care Team Manager at our Central District and Renton, WA practices walks through easy upper body exercises for seniors to incorporate into their daily routine.

Upper body exercises are important because they can help with all aspects of life, including balance, stress reduction, ease of everyday activities and maintaining independence as you age. Upper body exercises can be easy, no matter your age!

Our local doctors shared some exercises that are easy to incorporate into your daily routine because they don’t require any equipment. Use things like a wall or chair to strengthen your upper body and core. As always, be safe and be gentle with yourself. Check with your personal physician before starting any new exercise program.


Lateral Arm Circles

  1. Make sure there is room to raise your arms for this exercise.
  2. Stand with your feet shoulder width apart with both arms at your sides. You may sit in a chair if this is more comfortable.
  3. Raise your arms, palms facing down, so that your body looks like an uppercase “T.”
  4. Pause and make tiny, one inch circles in the air with both arms. You can go either direction with the arm circles!

Wall Angels

  1. Find a sturdy wall to lean against.
  2. With your back flat against the wall, place your feet three to six inches from the baseboard.
  3. Look to the floor and touch your chin to your chest, keeping the back of your head touching the wall. Your arms should be straight down.
  4. Turn your palms facing outward and slowly raise your arms forward as far as you can without feeling discomfort.
  5. Pause at the top, and then lower your arms. Keep your body touching the wall throughout the exercise.


Wall Push Ups

  1. Find a sturdy wall.
  2. Place your palms on the wall so that your arms are straight, and then move your feet one inch backwards. Your feet should be shoulder width apart.
  3. Slowly lean forward so that your palms are flat against the wall at shoulder height.
  4. Bend your elbows and move your upper body slowly towards the wall, pausing at the bottom of the movement for one second.
  5. Push yourself away from the wall until your arms are straight.

It helps if you breathe in during the first part of the movement and exhale during the second part of the movement.


Chair Dips

  1. You will need a sturdy, non-rolling chair with armrests for this exercise.
  2. Sit with your feet shoulder width apart and place your hands on the armrests. Your elbows should stick out behind you.
  3. Raise yourself out of the chair by straightening your arms as far as you can -  try to keep the weight out of your feet.
  4. Pause at the top, and in a controlled manner, lower yourself back into the chair by bending your arms. Don’t just let yourself plop down! You’ll miss out on the full benefit of this exercise.


Opposite Arm and Leg Extensions

  1. Find a mat or something soft on the ground like carpet.
  2. Get on all fours and place your hands underneath your shoulders. Your knees should be underneath your hips.
  3. With a flat back and your gaze to the floor, extend your right arm so it’s parallel to the floor.
  4. At the same time, kick your left leg out behind you.
  5. Hold for three seconds and try to maintain your balance.
  6. Repeat with the left arm and right leg.

If you are looking for more exercises for seniors, check out our article: 4 Exercises Older Adults Should Do Every Day.

Feeling inspired after doing these exercises? Continue your fitness journey at one of our practices! We offer free fitness classes and events that are open to the community. Give our team a call or click the button below to receive a class calendar for your local practice:

65+ on Medicare? One Medical Seniors is made for you.
Experience a doctor’s office that’s focused on comprehensive primary care for seniors on Medicare.
Get started

The One Medical blog is published by One Medical, a national, modern primary care practice pairing 24/7 virtual care services with inviting and convenient in-person care at over 100 locations across the U.S. One Medical is on a mission to transform health care for all through a human-centered, technology-powered approach to caring for people at every stage of life.

Any general advice posted on our blog, website, or app is for informational purposes only and is not intended to replace or substitute for any medical or other advice. 1Life Healthcare, Inc. and the One Medical entities make no representations or warranties and expressly disclaim any and all liability concerning any treatment, action by, or effect on any person following the general information offered or provided within or through the blog, website, or app. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately trained and qualified medical services provider.