Top 10 Effective Weight Loss Exercises For Seniors To Lose Weight

Maintaining a healthy weight is important at any age, but for seniors, it becomes more crucial. Excess weight can lead to a variety of health problems, including an increased risk of heart disease, diabetes, and joint pain. However, finding the right exercises that are effective for weight loss and safe for seniors can be a daunting task.

But fear not! In this article, we have curated a list of the top 10 effective weight loss exercises specifically designed for seniors. These exercises are not only safe but also enjoyable and manageable for anyone in the senior age group.

So, if you’re a senior looking to lose weight and improve your overall health, keep reading to discover the best exercises that will help you achieve your goals.


The easiest form of exercise to start losing some weight is walking. It is one of the most underestimated forms of exercise and is seen as something more of a necessity to be able to move around.

However, it comes with a plethora of benefits for older individuals who have transitioned into a sedentary lifestyle by helping lower the risk of cardiovascular diseases, burning extra cellulite, and keeping your joints flexible.

As a senior, however, it is important to understand that there may be some limitations when it comes to treating walking as an exercise but it should not stop you from getting on the track (quite literally) toward better health and improved bodyweight.

To sustain walking as a habit, it is ideal to wear comfortable shoes, preferably walking sneakers. If you have foot problems, you can consult a podiatrist to know what might be the best suitable footwear for you.

Additionally, if you use a walker or other types of walking supports, you can still use them as a regular part of your walking exercises. Your walking support can help lighten the load and further improve balance while walking.

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Water Aerobics

Water aerobics, also known as waterobics or aquarobics, is a low-impact aerobic exercise that mostly requires different forms of physical movements in a swimming pool, typically in wast deep or deeper water.

It is one of the most versatile and low-impact options when it comes to exercises for seniors to lose weight and stay active.

Since water aerobics offers buoyancy, it is easier on the joints, allowing you to be more flexible in the water – making it a perfect option for those seniors that suffer from joint mobility issues.

Moreover, since water provides a fair amount of resistance, it is also an ideal solution for resistance and strength training for seniors, helping them preserve muscle mass while burning fat.

Also Read: Best Ways To Reduce Body Fat Weight Naturally

Tai Chi

Originating in China, Tai Chi is based on martial arts. This form of exercise involves slow movements and deep breaths, offering many physical and emotional benefits, including weight loss.

Studies have shown that regularly practicing tai chi can help remove fat from the body in older individuals. To further on this, a study monitored a group of old individuals, in their 50s, who practiced tai chi five times a week for 45 minutes in each session.

Upon observation during results, it was shown that after 12 weeks, the adults had lost over a pound without any dietary or lifestyle interventions.

If you are also struggling with poor cognitive functioning, Tai Chi has been shown to improve cognition in older adults.

It does this by helping promote memory and executive functioning skills. This allows the individual to pay more attention and carry out complex tasks that involve the display of cognitive performance.

It is a great solution for weight loss for seniors since a huge chunk of older individuals suffer from heart issues. Tai Chi is not only impactful but also a safe form of exercise to lose weight. This means that even if you have heart issues or coronary heart disease, you may be able to try Tai Chi out safely without risking your health.

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Resistance Band Workouts

Resistance band workouts involve using elastic bands of varying resistance levels to perform a wide range of exercises. These bands are made from durable latex or rubber and come in different colors, indicating their level of resistance.

Seniors can choose bands with lighter resistance if they are just starting or have limited mobility, gradually progressing to bands with higher resistance as their strength increases.

You can incorporate resistance band workouts into your fitness routine by selecting bands with the appropriate resistance level for your fitness level and goals. Start with lighter bands and gradually increase resistance as you gain strength.

Before starting any exercise, it’s essential to warm up your muscles. Perform some light cardio exercises, such as walking or cycling, for a few minutes to get your blood flowing and increase your body temperature.

It’s crucial to learn the correct form and technique for each resistance band exercise to maximize effectiveness and prevent injuries. Consider working with a fitness professional or using online resources for guidance.

Pay attention to any discomfort or pain during your workouts. If an exercise causes pain or excessive strain, modify it or consult with a healthcare professional.

Resistance Band Workouts


With the recent advancements in the Yogic culture, Ayurveda, and similar verticals, it is hard to not be at least somewhat acquainted with Yoga.

Although it is primarily popular for helping individuals stay active and practice mindfulness, yoga has so much more to offer to both young individuals and seniors who want to improve overall health.

It is highly effective in combatting stress, unexplained weight loss in seniors, pain, and fatigue. For seniors, it can help increase core strength and reduce the risk of falling while helping senior women transition gracefully into the inevitable phase of menopause.

But what type of yoga is the best for seniors?

Generally, there are three forms of yoga that best suit the needs and mobility capabilities of seniors. These are chair yoga, gentle yoga, and therapeutic yoga. Now, onto the more relevant question: Which yoga is the best for seniors to lose weight?

The answer is Chair Yoga.

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Chair Yoga

Chair Yoga is the go-to option for any senior who is looking to lose weight by harnessing the power and simplicity of yoga. It is ideal for those who can not stand for extended periods and may not be very comfortable carrying out the poses on a floor mat.

Chair yoga, as the name suggests, allows you to perform yoga poses with the support of a chair. The various poses of yoga are done either standing with the support of the chair or sitting on it, based on the instructions of your Yoga teacher.

Although the Yoga poses provide the same benefits as regular yoga, they have been modified to provide additional support to seniors to help them lose weight without having to hustle a lot.

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Another low-impact exercise on this list to help seniors lose weight on this list is Pilates. Since it is a low-impact exercise, many may not consider it an effective option for weight loss, however, it is far from the truth.

Although it does not burn heaps of calories that you consume, which is not the primary goal of most seniors focused to lose weight (anyway), Pilates can help reduce overall body weight.

Originally called “controlology”, the inception of Pilates dates back to the 1930s and can be credited to Joseph Pilates. Similar to yoga, Pilates is often practiced on a mat and helps balance, promotes mind-body control, and improves body posture, all while helping remove deposits of fat from the body.

Now, how does Pilates help promote weight loss in seniors? Pilates helps facilitate the building of lean muscle mass and muscle strengthening through its core movements and the practice of mindfulness.

What this does is that it helps burn more calories. The reason behind this is that the more muscle a person has in the body, the higher the demand for calories to keep the muscle tissues fed and primed. This leads to burning of more calories and an increase in metabolic rate.

This helps promote body recomposition, which simply means that Pilates helps build lean muscle mass and raise BMR to lose fat from the body.


If you do not want to sign up for a cardiovascular training session or a membership to some random weight loss program, an elliptical machine is probably going to be your best friend. Why?

Elliptical provides a low-impact cardio workout, benefiting your strength, stamina, and weight loss efforts, which is the very reason you may find yourself in a long line waiting to use the elliptical machine.

To approach this, you can invest in a reputable elliptical machine to have it set up at your home if you do not like the stench or the long queue at your local gym.

But, is the investment worth it? Absolutely yes! On an elliptical machine, you can do steady-state cardio which can help improve stamina and strength. This, in the long run, translates to bodyweight optimization – your end goal!

Depending on how much you weigh, an elliptical device can help you burn as much as 400 calories in about half an hour. This is possible if you are about 185 pounds.

We recommend going at a steady rate on your elliptical machine, instead of engaging in high-intensity cardio since the latter may strain the heart.

You can burn calories at a steady rate with the elliptical without having to strain your muscles and joints too much.

Another thing worth highlighting about the elliptical is that it not only serves as a weight loss instrument but also an upper and lower body workout, engaging your whole body into action, and strengthening it from within.

To make this happen, all you have to do is distribute your weight and resistance on the elliptical machine evenly. You can do this by pumping both your upper and lower limbs just as fast and with as much resistance, moving them in sync.

Explore Top Exercises for Seniors Here!


It is a known fact that human health starts deteriorating after the age of 40. Once you hit your 60s, you’re at a higher risk of chronic diseases including cardiovascular diseases, obesity, diabetes, etc.

Cycling is a great way to improve your heart’s capacity, deliver oxygen through the muscle tissues, raise your basal metabolic rate, and keep chronic ailments at bay.

However, cycling can be a potentially risky form of exercise for seniors to lose weight if their mind-body coordination is weak. This puts older individuals at a risk of falling, which might intimidate away a number of older people from starting to enjoy this physical activity.

However, it is important to understand that the danger when it comes to cycling is not the bike itself but how one rides it. Thus, it is ideal to invest in a good bike equipped with safety tools and instruments which can reduce the risk of injury in the face of accidents.

You should also be aware of your bodily signals and understand that your reflexes will be slower, now that you’re older, thus, check your route before you head out, wear safety gear, and most importantly, try to ride in a group.

Seniors often complain of boredom and what better way to have fun than to go out, enjoy the fresh air, cycling while also losing weight with a bunch of your favorite mates.

Finally, remember, if you can’t keep up, don’t try. Take a step back and relax.



Spinning, commonly known as indoor cycling, is the new use of old wheels to have a supercharged cardio workout and lose weight in the process.

It is a better and safer option for those seniors who are unable to mount or dismount a bike safely. Indoor cycling on a stationary recumbent bike reduces the risk of falling and causing injury to oneself if your mind-body coordination is not adequate to cycle outside.

In fact, indoor cycling has become a popular option for younger individuals too who do not wish to leave the comfort of their homes after a long day at work and still be able to stay physically active and fit.

However, if you have a heart problem or pain in certain parts of the body, it is recommended to seek consultation from a general physical before starting to start with an indoor cycling regimen.

If you would like to start indoor cycling, once your doctor gives you the ‘okay’, it is ideal to find a class with an instructor who is familiar with your age group and can help make modifications accordingly to support you on your weight loss journey.

If you would not like to join a class and do it on your own, it is wise to invest in a good indoor exercise bike like those from iStock, NordicTrack, Sole, ProForm, Echelon Fitness, etc.

However, since you will be performing the activities unsupervised, it is advised to limit your daily workout time to 20 minutes and slowly build up your strength and endurance. If you’re a physically-active senior who does some cardio already, you can do indoor cycling for as long as 90 minutes too.

Also Read: Intermittent Fasting: Does It Work for Weight Loss?


Yes, you heard that right! Dancing is a fun and enjoyable form of exercise that can also help you burn those extra calories and get back in shape. If you were wondering why most dancers that you see on TikTok have that fit physique, if not the “most perfect” one, dancing is the answer.

It can help raise your metabolic rate which in turn, helps increase the number of calories that you burn while performing the activity.

We encourage seniors to participate in senior dance classes and try out various types of dancing exercises before fixating on one and following through with it to enjoy weight loss results.

Some of the best styles of dance exercises you can try out with your instructor or at home to lose weight are:

  • Salsa
  • Jazz
  • Waltz
  • Seated dancing
  • Tap dancing

Like other forms of workouts listed above, it can not only help lose weight but also strengthen your heart and create a fun escape from boredom that is often associated with retirement and old age, in a broader sense.

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Tips To Keep In Mind As A Senior Trying To Lose Weight In 2023

Losing weight can be a challenge for seniors due to various factors such as metabolism changes, reduced physical activity, and underlying health conditions.

However, with the right approach and the exercises listed above, seniors can effectively achieve their weight loss goals. Here are some valuable tips to keep in mind as a senior trying to lose weight:

Consult Your Doctor

Before embarking on any weight loss journey, it is essential to consult your doctor. They can evaluate your overall health, provide personalized advice, and ensure that any weight loss plan is safe and suitable for your specific needs. Your doctor can also help monitor your progress and make necessary adjustments along the way.

Focus on a Balanced Diet

A key factor in successful weight loss is maintaining a balanced and nutritious diet. As a senior, it is crucial to consume a variety of foods that provide the necessary nutrients while keeping caloric intake in check. Opt for whole grains, lean proteins, fruits, vegetables, and healthy fats while limiting processed foods, sugary snacks, and excessive salt intake.

Portion Control

As we age, our metabolism tends to slow down, making portion control more important than ever. Be mindful of your serving sizes and try to avoid eating large meals, especially during dinner.

Consider using smaller plates to help control portion sizes and avoid overeating. Additionally, listen to your body’s hunger and fullness cues to avoid unnecessary snacking.

Stay Hydrated

Drinking enough water is essential for overall health, including weight management. Adequate hydration can help curb appetite, improve digestion, and increase metabolism.

Aim to drink at least 8 cups (64 ounces) of water per day, and even more, if you are physically active or live in a hot climate. Remember to limit sugary drinks and alcohol, as they can add empty calories to your diet.

Be Patient and Stay Positive

Weight loss is a gradual process, especially for seniors. It is essential to be patient with yourself and avoid setting unrealistic expectations.

Celebrate small victories and focus on adopting healthy habits rather than solely on the number on the scale.

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Engage in Regular Physical Activity

Engaging in regular physical activity is crucial for weight loss and maintaining overall health. Consult with your doctor to determine the appropriate exercise regimen based on your capabilities and health conditions.

Activities such as walking, swimming, yoga, or strength training can improve muscle tone, increase metabolism, and help burn calories.

Seek Support

Losing weight can be an emotional journey, and having a support system can make a significant difference in your success. Joining a weight loss group, finding an accountability partner, or involving friends and family can provide motivation, encouragement, and helpful tips.

Sharing your challenges and accomplishments with others can create a sense of community and help you stay on track.

Prioritize Quality Sleep

Getting enough quality sleep is often overlooked but is essential for weight management. Sleep deprivation can disrupt hormones that regulate appetite, leading to increased cravings and overeating.

Aim for 7-9 hours of uninterrupted sleep every night to support weight loss efforts and promote overall well-being.


Remember to start slowly and gradually increase the intensity and duration of your workouts. Listen to your body and take breaks when needed. Stay hydrated and fuel your body with nutritious foods to support your weight loss journey.

In conclusion, age should never be a barrier to achieving a healthy weight. By incorporating these top 10 effective weight loss exercises into your routine, seniors can experience both physical and mental benefits.

Remember to consult your doctor before starting any new exercise program and enjoy the journey to a healthier you with an optimized weight and better outlook toward life.

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