AARP Smart Guide to Fitness for Those With Limited Mobility

Great ways to get moving, even when it’s challenging

Bara Vaida,

AARP

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Published February 20, 2026

A silver metal walker stands next to a pair of black dumbbells on a solid pink background, illustrating the intersection of mobility assistance and strength training.

It’s possible to exercise even if you don't move like you did when you were younger. Read on to learn how.

AARP (Shutterstock, 2)

Key takeaways

What to know before you start
Getting started safely
Types of exercises
Build a routine that works
Tools and tech that help
Fuel and recovery

Most people know that physical activity can have a positive impact on our health. But for a variety of reasons, whether it’s pain from an old injury, fear of falling or a chronic condition, many older adults don’t move the way they used to. Because of that, they might be hesitant to explore ways to get fit.

The good news is that getting in shape can be a lot easier than you think. Even with mobility limitations, you can improve your health through movement. Research shows that moving deliberately, even for just a few minutes throughout the day, can make a difference.

We spoke with physical therapists, personal trainers and dietitians about how to get started safely, exercise and diet options to explore, and ideas for sticking to a plan.

What to know before you start

close-up shot of an adult's hand firmly gripping a wooden handrail while carefully climbing a set of stairs

About a third of adults 70 and older have mobility issues, which can lead to a host of health problems.

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1. What is limited mobility?

It can mean difficulty walking, climbing stairs, standing for long periods or performing certain movements. “Typically it involves some incapacity to do the instrumental activities of daily living … like walking a block or two independently without pain or fatigue, or climbing a set of stairs,” says James Rimmer, director of the University of Alabama at Birmingham’s Center for Engagement in Disability Health and Rehabilitation Sciences.

2. Why mobility loss is common

Approximately one-third of older adults experience mobility limitations by age 70. Many older adults say that their “walking isn’t what it used to be,” says Jennifer Brach, a physical therapist and associate dean for faculty affairs and development at the University of Pittsburgh School of Health and Rehabilitation Sciences. And “poor mobility is a predictor of many negative outcomes,” she says. Loss of muscle mass is a leading cause of declining mobility. Adults typically lose about 30 percent of their muscle mass between the ages of 50 and 70. A joint replacement or chronic conditions such as arthritis, Parkinson’s, stroke recovery and obesity can also reduce mobility.

3. Why movement matters

“Movement is one of the best anti-aging drugs,” says Heather Ducharme, a doctor of physical therapy with the Mayo Clinic. It can improve lung and heart health, muscle strength and bone density, gut health, and skin and joint elasticity. Exercise can also reduce the risk of cognitive decline, boost mood, lower anxiety and improve sleep. If you have movement limitations and remain sedentary, you increase your risk of falls, hospitalizations and death. “I cannot overemphasize the importance of engaging in regular exercise to reduce your further decline if you are already at risk, or to prevent that trajectory,” says Teresa Liu-Ambrose, a physical therapist and codirector of the Centre for Aging Smart at the Vancouver Coastal Health Research Institute in Canada. “We have solid evidence. There’s just simply no question that exercise is beneficial.”

4. Exercise reduces fall risks

If you’re afraid of falling, you aren’t alone. Around 14 million adults 65 and older report falling each year, according to the Centers for Disease Control and Prevention (CDC). Loss of mobility creates “a vicious circle” in which the increasing risk of falls leads people to move less, further elevating the danger of additional mobility losses, says Liu-Ambrose. But engaging in exercise not only reduces the risks of falling; it also improves your chances that you won’t seriously injure yourself if you do fall. “It’s probably more dangerous and more risky to not move than to move,” says Brach.

Getting started safely

personal trainer or physical therapist in a gray shirt guides an older man in a blue t-shirt through a hand and arm mobility exercise

A chat with your medical provider is essential before beginning any exercise program.

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5. Talk to your health care provider first

The causes of limited mobility are unique to you, so talk to your doctor or primary health care provider before beginning any fitness program. Ask questions about what exercises you should and shouldn’t do. “Biologically, the body needs to move, and it needs to do it frequently, but it has to be done under conditions where it’s not going to exacerbate underlying health complications associated with [your] limited mobility,” says Rimmer. Additionally, talk to your doctor about how any medications you take could impact your workouts. For example, some prescriptions may affect balance, coordination or heart rate and “can make you dizzy when you get up ... [or] can blunt your heart-rate response to exercise,” says Brach.

6. Consider hiring a movement expert

Ask your doctor for a referral to a physical therapist who can design an exercise program to support your movement challenges. Most insurance plans (including Medicare) will cover at least a portion of that visit if you get a referral. Physical therapy is a helpful starting point because therapists are trained to take someone’s movement challenges into account and create a safe exercise program. “Even one session could really open the door for someone,” says Ducharme. Follow up the physical therapy with a personal trainer who specializes in adaptive fitness and can help you stick to your plan by coming to your home or meeting you at a gym. Find senior fitness trainers through the American Council on Exercise directory. The National Center on Health, Physical Activity and Disability offers a free consultation with adaptive fitness experts too, says Rimmer.

7. Know your baseline mobility

Several tests can help you determine your baseline strength, balance and endurance. Health experts recommend doing these tests with a professional, especially if you are at risk of falling. Assessments you are likely to encounter include the Timed Up and Go test, the 4-Stage Balance test and the 30-Second Chair Stand test, says Tobi Jevnikar, a physical therapist with the Cleveland Clinic. With a baseline, you can figure out where to begin and measure your progress.

8. Equipment essentials

You don’t need expensive equipment, but you do need proper footwear with cushioning, arch or heel support and nonslip soles. Go to an athletic store or a shoe store for help. Wear comfortable clothing. If you don’t have weights, use soup cans or full water bottles.

Resistance bands can be an inexpensive way to add a challenge to your workout. Ensure your exercise space is at the right temperature. Clear clutter and add good lighting to minimize tripping hazards. Keep a supportive chair, a nonslip mat, a water bottle and a towel nearby. Have a phone within reach for emergencies. If you have balance issues, consider installing a grab bar. If needed, use walking sticks or a rollator.

Types of exercises

man in a green t-shirt and grey shorts sits in a modern home office, performing a seated knee-to-chest stretch to improve lower body flexibility

You don't need fancy equipment to begin working out. You can even exercise while sitting in a chair.

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9. Start where you are

With so many exercise options, how do you choose? Ideally, a program will include cardiovascular training, muscle strength, balance and flexibility. However, one size does not fit all when it comes to exercise.

“The key is to understand your current abilities and your current limits,” says April Hattori, a personal trainer and founder of Yes2Next, a YouTube channel and producer of free online exercise classes aimed at older adults. Some questions to ask: “What triggers pain? What feels right and stable? What activities do you want to get better at?” If standing is difficult or painful, start with chair-based exercises.

If you can stand with support, consider core and balance exercises. If you have severe joint pain, consider water-based exercises. If you are very out of shape, begin with short bouts of movement at home or short walking sessions.

10. Begin with ‘activity snacks’

Start slowly. “Take little activity snacks,” says Brach. “Fit in five or 10 minutes here and there.… Walk around your room or do some yoga stretches.” While CDC guidelines for older adults recommend 150 minutes a week of moderate-intensity movement, that’s a long-term goal, not a starting point. Do a few minutes of deliberate movement several times a day, then progress by moving the body for a little bit longer each day, Rimmer suggests.

11. Try chair-based exercises

If you feel unsteady on your feet, chair exercises can be a safe way to begin. “Sometimes my mom does exercises in the chair, and then she’s like, ‘I want to do some of these standing now,’ so it’s a great way to start,” says Hattori, who teaches her online classes standing while her 85-year-old mom does the same workout in a chair. “You do as much as you can in the chair, and as you build strength you may find you can stand for 30 seconds. Over time, maybe you’ll be able to stand for a minute,” and then even longer.

Many senior centers and community centers, as well as websites, offer chair-based classes with programs that include cardio, muscle strength, balance and flexibility work. Look for ones led by someone who specializes in adaptive fitness or has experience working with older adults. Try seated marches, leg kicks and arm circles to work your upper and lower body.

12. Get moving with cardiovascular exercises

Cardio exercises get the heart rate up. With time and practice, they also increase endurance and muscle strength, and reduce the risks of cognitive impairment and falls. There are many low-impact ways to get in cardio, like marching in a chair, using an upper-body cycle ergometer (also called an arm bike), stationary biking, dancing or even vigorous housecleaning. Start with a few minutes a day, then work up to 22 minutes. To determine how hard you should work to get your heart rate up, use the talk test. Start moving at a rate where you can comfortably talk but can’t sing “The Star-Spangled Banner,” says Hattori.

13. Pick up strength training

Beginning in their 40s, the average person loses about 8 percent of their muscle mass every decade. Those who are sedentary lose muscle mass even faster. That’s why older adults should engage in at least 8 to 10 repetitions of resistance training at least twice a week to slow muscle loss, the CDC says. You don’t have to buy weights; your body and household items work fine, says Ducharme.

Try doing planks against a wall, getting up and down from a chair, or walking up and down the stairs in your building, she says. If you want to increase your challenge, grab two soup cans or filled water bottles and hold them in each hand as you get up and down from the chair.

14. Don’t ignore your core and balance

Loss of muscle mass in the core, which includes the hips, abdomen, lower back, glutes and pelvis, plays a role in falls and fall risks. Exercises that strengthen core muscles can help improve balance and overall stability for all activities of daily living. A few exercises Hattori recommends include either standing and holding on to a sturdy chair, table or countertop, or sitting in a chair and shifting your weight from one foot to the other. March in place and then follow that movement with wood chops, where you take both hands to the front of one hip and then lift them diagonally across the body to the opposite shoulder, she said.

Try some of the exercises in the OTAGO program, a series of moves you can do at home that has been shown to reduce the risk of falls by 35 percent. For additional ideas, see the CDC’s 15 programs shown to reduce the risk of falls.

15. Include some flexibility and stretching

The body’s range of motion diminishes with age. Stretching and movement activities, such as yoga and tai chi, counteract this loss and reduce pain and stiffness. At least three to five times a week, spend five to 10 minutes stretching and focusing on the major muscle groups: the upper body, the back and the lower body, says Jessica Curran, a physical therapist and clinical manager of the Shirley Ryan AbilityLab’s Northbrook Outpatient Center in Northbrook, Illinois. “Pair it with your walk or strength training,” she says.

Stretching can also improve posture. If you sit too much, your head will tend to lean forward, knocking your body out of alignment; stretching can help reset the spine. Try a seated chest stretch, where you place your arms in front of you and then open them to the side like you’re creating the letter “T” with your arms. Draw the backs of your arms behind you and try to squeeze your shoulder blades together, then release. Do it a few times. This opens the chest and improves posture.

16. Practice mindful movement techniques

Yoga and tai chi incorporate breathing exercises and meditation, which help lower blood pressure and stress and improve mental focus. “I recommend to most people ... mind-body-type therapies or exercises like yoga or tai chi,” says Brad Manor, a senior scientist at the Marcus Institute for Aging Research and an associate professor of medicine at Harvard Medical School.

“There’s a lot of time spent in weight-bearing positions where you are transferring your body weight from one foot to another while moving your hands. So it’s a very functional movement that’s similar to the movements you need to be mobile.” Studies show that yoga and tai chi reduce the risk of falls, boost cognition and heart health, and improve core strength and balance. AARP’s website offers many how-to videos for yoga (both chair and standing) and tai chi.

17. Step up to walking workouts

Walking is a great low-impact exercise that boosts heart and brain health, improves balance, and strengthens muscles and bones. Start with a goal of about 4,500 steps a day, which is associated with a lower risk of cardiovascular events, according to the American Heart Association. The Arthritis Foundation offers a self-guided Walk With Ease course if you can be on your feet for at least 10 minutes without increased pain. Walk around your living space or in place, or break it up throughout the day. “You can do 1,000 [steps] in the morning, 2,000 in the afternoon, 1,000 at night,” says Rimmer.

18. Dive into water-based exercises

Water-based exercises can be helpful if you have arthritis or joint pain. Look for a pool warmed to 90 to 92 degrees, says Jevnikar: “The buoyancy of the water allows for reduced weight-bearing on the joints … and the warmth of the water facilitates a little bit of ease of movement.”

Many YMCAs and community centers with pools offer senior-friendly courses like aqua aerobics and water walking. Use flotation belts or noodles for support in these classes. People2Pool, a nonprofit online search tool, can help you find local water fitness classes. It’s important to note that if bone health is a concern, pool-based exercises may not be as helpful. Physical therapists say water exercise reduces joint stress but doesn’t provide as many of the weight-bearing benefits needed for building bones as walking does.

Build a routine that works

close-up of a person’s hand holding a black marker, pointing to "YOGA" written on a large wall-mounted monthly planner to show how to schedule and track a fitness routine

Schedules and goals can help you stay on track and reach your optimal fitness level.

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19. Set realistic goals and start small

Start small with just a few minutes of exercise a day, says Angie Miller, a North Carolina–based personal trainer, wellness coach and mental health therapist. “The kiss of death is, ‘It’s January 1, I’m going to exercise every day,’” Miller says. “Well, if you’ve never exercised before, that isn’t realistic and is simply going to burn you out and make you never want to exercise again.”

Determine a realistic goal by using the SMART (specific, measurable, achievable, relevant and time-bound) framework to move you from a vague aspiration to something concrete and achievable, says Liu-Ambrose. A SMART goal example: deciding to walk with a family member twice a week for the next two weeks.

20. Schedule your exercise

Put time for exercise on your calendar, says Miller. Schedule 10-15 minutes in one block, or break it up into three to five minutes several times throughout the day. Exercise three to five days a week. “Nobody gets anything done without a schedule,” Miller says. “If you want to [exercise], put it down on your calendar and make sure that it’s marked like a doctor’s appointment, and that it's important and nothing gets in the way.” If you keep a paper calendar, mark exercise on it with a writing utensil, says Curran. “I always tell my patients, ‘Make it hard to cancel on yourself.’”

21. Use habit stacking

It can take several months to create a new habit, research shows. Link exercise to something you already do daily to make it stick, a technique called habit stacking. “You’ve got to say to yourself, ‘When am I most motivated? 9 a.m.? OK, I’m going to have a cup of coffee and then turn on this senior fitness YouTube channel,’” says Miller. “I’m going to build [my exercise] around [another habit] instead of, ‘I’m going to have a cup of coffee and then I’m going to sit and scroll through Facebook.’”

Other habit-stacking ideas include doing a few balance exercises while brushing your teeth, doing mini squats while washing the dishes, or practicing getting up and down from a chair while waiting for your coffee to brew.

22. Set your sights on visual reminders

Creating cues and reminders is another component of building a habit. Set a timer to go off every few hours, or an alarm on your phone, computer or smart watch, to remind you to stand up and march in place for a few minutes. If you don’t like digital devices or reminders, place sticky notes around your kitchen, bathroom and front door to remind you to do a few minutes of balance exercises.

If you plan to go to a gym or meet someone for a walk, pack a bag with essentials, such as clothes or a water bottle, and place it by the front door as a reminder, suggests Miller. “Visual cues are so important and motivating,” says Curran.

23. Track your journey

Tracking your exercise and getting a sense of your progress can be motivating. Digital tools such as an Apple Watch or a Garmin device make it easy to record your steps and exercises. Create a journal and jot a brief note about the exercise you did that day. If you are working with a printed calendar, use stickers or different-colored pens to highlight your exercise routine. Create something that will “make you happy when you look at it, and really let you feel like, ‘I accomplished something and I’m proud of myself,’” Curran says.

24. Buddy up

Exercising with a friend is not only more fun; it also holds you accountable. “If you want to go for walks, meet a friend,” says Brach. “One, that’s helpful for safety, but two, you’re not going to bail out at the last minute, because your friend is waiting for you.” Social support is essential for many people to maintain a habit, especially for older adults at risk of isolation, according to Miller. “Community means being able to be around like-minded people going through the same aging process,” she says, and it can be helpful for staying motivated.

Tools and tech that help

group of people sit cross-legged on yoga mats in a bright studio, eyes closed in meditation, following the lead of a woman in the foreground wearing a blue t-shirt and glasses

Working out at a community center can add a social component to your fitness journey.

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25. Community resources

Senior centers, recreation centers, YMCAs and Jewish community centers often offer free or low-cost fitness classes for older adults. Some have accessible pools and equipment. The National Council on Aging has compiled a list of dozens of evidence-based exercise programs, adapted for those with limited mobility, that have been shown to improve balance, strength and heart health in older adults.

Pick one of those programs, then plug it into your search engine to find a class taught by an instructor trained to teach it in your community. Try searching for a Center for Independent Living in your community; many of them offer exercise programs for older adults, says Ducharme.

26. Apps and online classes

The number of fitness apps and online classes has exploded in recent years, so there are plenty of options. If you have a Medicare Advantage plan, you may get free access to SilverSneakers, which offers live and on-demand exercise classes. Grow Young Fitness offers online chair workouts and access to an online community for a monthly fee.

Eldergym has a variety of free and low-cost on-demand videos aimed at older adults who have never exercised before. Yes2Next offers free videos that include both a chair and standing option for exercises. Sit and Be Fit, a nonprofit founded by registered nurse Mary Ann Wilson, has produced hundreds of free exercise videos available on YouTube. AARP also offers a mix of free and members-only exercise videos for older adults.

27. Explore online forums

You can find a fitness buddy and connect with others through platforms like AARP’s Senior Planet Community for Fitness Enthusiasts, where participants share health and fitness advice and goals. If you have a Facebook account, there are many senior fitness groups where people offer fitness advice and share exercise videos, such as Senior Fitness Community and Yoga for Seniors.

Fuel and recovery

person in a green sweater stands at a kitchen sink washing their hands, with a mesh grocery bag full of colorful produce—including carrots, pears, bananas, and a butternut squash—on the wooden counter

Protein should be a big part of your diet, but don’t forget the fruits and vegetables.

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28. Eat for energy

Focus on eating a balanced diet of lean proteins, healthy fats and complex carbohydrates like whole grains, fruits and vegetables, says Shivani Sahni, director of the nutrition program at the Marcus Institute for Aging Research and an associate professor of medicine at Harvard Medical School. Protein is key, she says. “Sufficient good protein is linked with increased muscle mass and muscle strength … and better physical function.”

Research suggests older adults should consume at least 1 to 1.2 grams of protein per kilogram of body weight (a kilogram is about 2.2 pounds), according to the Administration for Community Living’s Nutrition and Aging Resource Center. (This chart has a useful translation of food sources and protein amounts.)

29. Add anti-inflammatory foods to your diet

Focus on eating brightly colored fruits and vegetables, and add more seafood to your diet, says Sahni. “Eat a rainbow of vegetables and fruits … that rainbow color, whether it’s yellow, orange, green, blue or purple, they’re antioxidants. Seafood is a good source of omega-3 fatty acids … [which] tend to be anti-inflammatory.” Try the MIND diet, which emphasizes anti-inflammatory foods.

30. Get the vitamins you need

Vitamin B12 helps the body convert the food you eat into energy, but your ability to absorb B12 diminishes as you age or if you’re taking certain medications, according to the U.S. Department of Agriculture’s MyPlate program for older adults. If you feel a lot of fatigue when exercising, you may need to eat more protein that contains B12 or take a supplement. You may also need calcium and vitamin D for bone health, especially for postmenopausal women, says Sahni. Talk with your doctor to determine if a vitamin supplement is suitable for you.

31. Snack before or after exercise

A small amount of food before or after working out can help maintain energy and build muscle. Sahni recommends little portions of nutrient-rich carbohydrates and lean proteins. It could be an apple, cottage cheese, Greek yogurt, a hard-boiled egg, some nuts or peanut butter smeared on celery or whole wheat bread.

“A banana is such a good snack for older adults,” Sahni adds. “It’s easy to digest, and it’s a good pre-workout snack.” In general, nutritionists recommend adding healthy snacks to your day if it helps you maintain energy.

32. Stay hydrated

As people age, their sense of hunger and thirst diminishes. Because of this, many older adults don’t realize when they are dehydrated, says Curran. The National Academy of Medicine recommends that older women get at least 9 cups of fluids a day, while men should get about 13 cups. Sources of fluids can be food, water and other beverages. Staying hydrated is important, especially before, during and after exercise, because the body loses water through sweat.

“Pick a container to hold your fluids that makes you happy,” says Curran. “Rotate it out with the seasons or the holidays.” A simple self-test: If the skin on the back of your hand recoils quickly when pinched, you’re hydrated, Curran says.

33. Listen to your body

Your body is the best guide for whether the exercises you’re doing are right for you. You may experience discomfort, such as mild burning or fatigue in your muscles while working out, but you shouldn’t feel sharp pain. If muscle soreness persists for several days after exercise, you may have overdone it.

“The old adage ‘no pain, no gain’ is not true,” says Brach. Rimmer, who is 71, uses discomfort as a guide for exercise intensity. “If my back hurts, then instead of going for 15 minutes I’ll go down to 10,” he says. “But I’m going to do something, rather than nothing.” If you feel chest pain, severe shortness of breath, dizziness, sharp sudden joint pain or pain radiating down your arm or jaw, stop exercising immediately and call your doctor.

34. Rest and recover

When starting a new activity, allow time for your muscles to recover. Use a heating pad or ice therapy on sore joints. Prioritize sleep as part of your exercise, because “sleep affects balance and is important for mental health” and muscle recovery, says Miller. Focus on evidence-based breathing exercises for relaxation, such as 4-7-8 breathing, pursed-lip breathing, box breathing and diaphragmatic breathing. Apps like Calm, Othership or Insight Timer offer guided breathing and meditation sessions that can help you recover after exercise and fall asleep.

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Bara Vaida is a Washington, D.C.-based independent journalist. She is also a personal trainer and yoga instructor who specializes in teaching populations 50 and older.