5 Easy Exercises to Support Mobility for Seniors


As you get older, you may notice your joints ache more, and your mobility is not what it used to be. If you are looking to improve your mobility, gentle daily movements can help you. We have compiled a list of five easy, joint-friendly exercises to help you regain your mobility. 

Disclaimer: Please consult with your doctor for approval before beginning a physical activity program.

  1. Exercise Ball Leg Lifts

Exercise balls are very useful tools for gentle mobility exercises. 


  1. Sit on your exercise ball with your feet flat on the floor. Keep your feet hip-width apart.
  2. Brace your core and tighten your abdominal muscles. It is important to let your abs support your back during this exercise. 
  3. Slowly raise and straighten one leg forward at a time. 
  4. Alternate legs until you feel comfortable discontinuing the exercise. 

This exercise will help you with everyday mobility. Exercise ball leg lifts are great for strengthening your abdominal wall and hip bands. 

  1. Hold the Sun

This exercise is known as “holding the sun” or “catching the moon.” These movements have roots in tai chi practice, which emphasizes soft fluid motion. 


  1. Stand up straight with your feet hip-width apart. 
  2. Slowly extend your arms outward in front of you while raising them towards your head.
  3. Raise your outward-facing palms above your head so that your arms form a circular shape. 
  4. “Hold the sun”; imagine you are pushing upward and using your palms to support the sun above your head. 
  5. Slowly lower your arms back to your sides. 
  6. Repeat as many times as you feel comfortable with. 

The “hold the sun” exercise is excellent for strengthening your core muscles and stretching your back. 

  1. Side Hip Raises

This is a simple but effective move to increase hip mobility. 


  1. Stand straight up with your feet hip-width apart. 
  2. Extend one leg out to the side with your hands on your hips. 
  3. Keep your back straight and toes pointed forward if possible.
  4. Raise your leg as high as feels comfortable, then lower your foot back down.
  5. Repeat on each side as many times as you feel comfortable with. 

Side hip raises will help with walking, joint pain, and daily activities. 

  1. Leg Lifts On Your Back

You can do these leg lifts straight from your bed. If you have very low mobility and need a very gentle exercise, this will do the trick.


  1. Lie flat on your back. 
  2. Bend one knee so that your foot is flat on the surface beneath you.
  3. Straighten the opposite leg and lift it as high as you comfortably can.
  4. Hold the straight leg up in the air for ten seconds.
  5. Repeat on each side as many times as you feel comfortable with.

Back leg lifts strengthen your core, knees, and leg muscles. 

  1. Walking

This one is simple. Take a walk around your neighborhood or on a treadmill. Walking improves mobility, boosts circulation, and has a myriad of other health benefits. The best way to get your mobility back is to incorporate walking into your daily routine. 

Winter Park Independent Living

Are you a senior looking for independent living near Orlando? Westminster Baldwin Park is a beautiful, scenic retirement community with numerous convenient amenities. Winter Park independent living allows you to work on your physical challenges while enjoying the company of fellow retired seniors. 

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