Simple & easy indoor exercises for seniors
It’s no secret that the benefits of exercise can improve your overall health and well-being. For aging adults, it’s especially important to exercise at least 150 minutes every week. Staying active can help prevent ongoing diseases, better your mood, improve mobility and balance, and decrease the chances of injury. Indoor exercises for seniors make it easy to get the recommended amount of activity while staying cool. Here are some ideas to get you started.
If you have a stationary bicycle at home, now is the time to put it to use! Or, find them at any sports or fitness center.
Low-impact activities like cycling are some of the best indoor exercises for seniors because it reduces the amount of stress put on your joints but still boosts cardiovascular health.
If you don’t have a stationary bike, consider joining a gym where you can take spin or indoor cycling classes.
You’ve probably been hearing about the benefits of yoga for years. Muscle tone, better moods, and balance are all things seniors can experience for themselves by doing yoga every day.
You don’t have to be a professional to do yoga or even be flexible. Better yet, it doesn’t take an expensive class or studio membership to start doing yoga. As long as you have space in your home, you can find hundreds of online yoga videos that will guide you through your workout.
Prevent falls this summer by improving your balance. There are several indoor exercises for seniors that focus solely on balance and are so simple, you can do them between commercial breaks while watching TV.
- Alternate standing on one foot between 10 and 20 seconds.
- Take 20 steps walking heel to toe. Use a nearby wall for support if needed.
- Walk in a straight line (such as in a hallway) as long as you can.
For days when you want to get out of the house, but it’s too hot to stay outdoors, consider indoor walking. Museums, malls, or other indoor public spaces with plenty of space are perfect for getting the recommended 2.5 hours of weekly walking in.
Resistance training techniques are great indoor exercises for seniors, but some people may feel intimidated or feel that they don’t have the right resources.
Luckily, you don’t need a gym membership or an at-home gym to practice resistance training. By using your body weight, you can build muscle and start feeling better.
Try these exercises to see how they work for you:
- Push-ups (If you can’t do them on the floor, wall push-ups work just as well)
- Crunches or sit-ups
- Leg squats
- Press your back against a wall. Then, bend your knees as if you are sitting on an invisible chair and hold as long as possible.
Video games aren’t just for the grandkids, and there is so much more to them than just sitting in a chair. If you have the console for it, try out some of the fun activities in Wii Fit or PlayStation Move.
Tips before exercising
- Before beginning any exercise regimen, be sure to talk to your doctor.
- Research activities you will enjoy so you’ll stick with it.
- Start slowly and don’t overdo it–you’ll get where you want to be soon enough!
- Drink plenty of water
- Wear comfortable clothing
- Make sure you stretch beforehand.
- If you feel any pain, stop what you are doing.
The benefits of exercise are there for the taking. You just have to get up and go for it!
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