3 Types of Exercise Every Senior Needs to Do!

August 26, 2025

If you’re a senior and looking to stay active and mobile until the day you die, you need to be doing these 3 types of exercises every week. Two of these are likely things you haven’t heard of before, and the third is well known but under-utilized. And a spoiler alert: do “cardio” is not on this list. 

Also, before we dive in, I want to say this: even if you’re not a senior, and you’re still somewhat young like me, these exercises are still super important. They’re just even more important as we get older.  

->> Exercise #1: HIIT training – some of the best research out there to help you maintain strength and agility and also to help you improve cognitive function. If you have even a whisper of dementia or memory loss (or Alzheimer’s), you NEED to be doing this at least 2-3 times a week. Also essential for treating PD and stopping disease progression. 

Overview: 20 seconds on, 40 seconds off, using a bike or elliptical. I do this around town when going up a hill on my bike.  

Next level: check out the Carol bike! Excellent research. 20 minutes a week is better for you than hours of cardio! 

->> Exercise #2: Dual Tasking – excellent for cognition and balance, and another top exercise for dementia 

Simple example: go for a walk while telling a story or recalling a recent event. In the clinic: name animals while walking or doing a balance exercise 

->> Exercise #3: Strength training – often overlooked but super important. Maintaining strength is directly related to longevity and quality of life.  

I’m a big fan of the newer gyms that offer 15-20 minute sessions twice a week and show awesome results 

At home, I like things like pull-ups and push-ups, and various kettle bell exercises 

I hope these exercises help you stay active, mobile and mentally sharp until the day you die! 

Watch the video below for more details and examples.

– Luke Gordon, DPT (Doctor of Physical Therapy, Owner of Gordon Physical Therapy in Spokane Valley, WA)