What are the best exercises for senior citizens who are in relatively good shape?

• Walking
Walking is ideal for seniors who want to stay fit. 30-minute daily walks in suitable shoes help joints and preserve muscle mass. Five days a week, go for a walk with a buddy to catch up while getting some fresh air.
• Water Exercises 
Get in the water if you’re wondering how to keep fit as you age. Resistance training frequently involves weights, which puts strain on the joints, which is not beneficial to some folks. Instead, do basic weight room workouts like leg lifts and bicep curls in the water, with the same advantages. Swimming is especially helpful for elders since it is low-impact, strengthens the core, and boosts cardio. Swim for 30 minutes a day, taking rests in between laps.
• Bicycle riding 
Cycles are becoming more suitable to elders as step-through, electronic, and no-cross bar types become available. Cycling is a fantastic low-impact sport that improves heart rate. Also, you can enjoy it practically anywhere. There are several locations where you can ride your bike peacefully and meet other bicyclists.
• Tai Chi 
People of different ages practice the Chinese martial art of tai chi, which is known for its minimal impact and leisurely pace. Tai chi is meditative, developing muscular strength and making arteries more elastic. According to studies, practicing tai chi lowers the risk of collapsing and can minimize the danger of injury by 50%. If you appreciate tai chi, you should try qi gong, which uses simple, flowing motions to enhance balance and coordination.
• Yoga 
Yoga is low-impact and accessible to individuals of all ages; and also is a very effective way to increase flexibility. Yoga also helps with strong coordination and is excellent for your joints. You can also look for “gentle yoga” if you have physical limitations. Slow movements are beneficial for joints and soft tissues. Get a chair if you cannot lie on the floor for conventional yoga postures. It’s ideal for those with limited movement but who wish to develop their muscles and joints.
• Squats
Squats strengthen legs, making it easier to get out of a chair and into or out of a car. If you have damaged knees or a limited range of motion, you can do squats using a chair. Squats also help to improve your core muscles, back, and ankles.
• Walk the Line 
Put one foot in front of the other to accomplish this. Walk 15 paces with your heel right in front of your toes, so they contact. Place your hands on a counter to regain balance if necessary. When you’re sure you can do it, make it more difficult by doing it with your hands by your side. Before walking backward, bend your head side to side and close your eyes. Lunges are an excellent exercise for people of all skill levels. They’re beneficial for older people who need to stretch their hip flexors and strengthen their legs using their weight. You can execute modified lunges using a chair if you’re not a pro.
• Dancing 
Aside from physical benefits, breaking a motion offers many other advantages. Dancing, for example, is a social activity that allows seniors to create connections while keeping their minds fresh. By learning these routines, you will also enhance your memory and planning skills. It is also accessible to all people with different fitness levels and hobbies.
Ballroom dancing, square dancing, salsa, and Zumba are all popular dances. Dancing also boosts cardiovascular health, enhances mobility, and improves balance while alleviating muscular pain or joint inflammation. You may want to try Nia, a moderate workout that combines dance, martial arts, and mindfulness.
• Pilates.
Pilates looks like yoga, but it focuses more on strengthening the core, which helps balance and posture. Also, it is weight-bearing, which helps to prevent osteoporosis. The good thing is that you don’t require any specialist equipment; all you need is a yoga mat and a DVD or teacher to assist you control and calm your body.