Recommended Indoor Exercises for Seniors
Some older adults may find it difficult to exercise outdoors.
For some, going out is challenging, and weather-related reasons like heat or cold can also be factors.
When physical activity decreases, fitness declines, which can lead to falls or increased susceptibility to illness.
With that in mind, here are recommended exercises for seniors that can be done indoors.
We’ve gathered seated exercises that are easy for anyone to participate in, as well as simple routines you can start right away.
Exercising can help increase muscle strength and bone density, and it’s also said to help relieve stress.
We want older adults to continue enjoying their hobbies and favorite activities and to live vibrantly.
Please make use of indoor exercises to help address lack of physical activity.
- [For Seniors] Refresh Your Mood! Lively, Get-Moving Games
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- [For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Balance-Training Exercises: Preventing Falls
- For seniors: Leg-strengthening exercises you can do without overexertion.
- For Seniors: Fun and Lively Exercise Recreation
- Energetic and Lively! Sing-and-Exercise Program for Seniors
- [For Seniors] Let's Enjoy Exercising with a Towel!
- [For Seniors] Build a Healthy Body Indoors! Recommended Exercise Equipment
- [For Seniors] Enjoyable While Seated! Ball Exercises and Recreation
- [For Seniors] Exercises to Walk Again. Fall Prevention
[For Seniors] Recommended Indoor Exercises (71–80)
String Balloon Relay
It’s a game where you work with the person across from you to skillfully control a string you’re holding and carry a balloon to a target location.
Because you can’t move the balloon well with your own power alone, you feel a bit of frustration, but also the fun of cooperation.
If you make it like a relay where you pass the balloon to the next person, not only coordination with the person opposite you but also strategy with the person before and after you is tested, which makes the game even more engaging.
It’s a game where the spirit of cooperation is key, including how you tension and move the string.
Pita-to Ball
Here’s a game using a ball that you can play on a table.
Apply strips of tape from one end of the table, placing the point values on top and keeping the sticky side facing up.
From the opposite end of the table, have older adults roll a rubber ball.
If the ball reaches near a point value, it will stop thanks to the adhesive tape.
Making the higher scores farther from the rolling side makes the game more exciting.
Grasping and rolling the rubber ball also helps train the fingers and hands.
It’s a fun way to strengthen the hands and fingers.
Free Throw Game
It’s a game where you throw balls toward baskets that have assigned point values and compete on the total score.
The higher the point value of a basket, the harder it is to land a ball in it, so controlling your throwing power is key to getting a high score.
Since the rules allow a ball to bounce before going in, unexpected points can happen, and awkward bounces that miss the basket can also add excitement.
Let’s encourage players to focus on controlling the force needed to reach the basket and on moving their bodies in ways that effectively transfer that force to the ball.
[For Seniors] Recommended Indoor Exercises (81–90)
front lunge
While it’s natural for muscles to weaken with age, losing the ability to walk can seriously impact daily life.
So this time, we’d like to introduce an exercise that strengthens the thigh and glute muscles, which is effective for preventing falls.
The movement is simple: take a big step forward with one foot, keep your back straight as you lower your hips, then return slowly.
Alternate legs as you repeat the movement.
If taking a large step feels uncomfortable, it’s fine to start with a smaller stride.
By continuing this exercise, you’ll strengthen the muscles that help maintain balance, which leads to more stable walking.
Try to keep it up within a comfortable range for you.
Ball training in pairs
This is a partner exercise where you work together to give the ball various movements.
If the way you apply force or move differs, you might drop the ball, so it’s important to stay aware of your partner’s movements and adjust your strength.
Let’s loosen up our bodies cooperatively while keeping a strong sense of consideration for our partner.
In the motion of passing and receiving the ball, it’s important to watch the ball and your partner’s movements, which also trains concentration and dynamic visual acuity.
Enjoying the activity while recalling days spent playing with a ball may lead to more efficient movement.
Balance training with a plastic bottle
This is an easy balance training exercise using plastic bottles filled with water.
Hold a bottle in each hand, raise them to shoulder height, then twist your torso left and right from the waist, or push the bottles forward from in front of your chest to stretch your core without putting too much strain on your body.
A key point of this method is that you can adjust the amount of water to match your physical condition.
Also set the arm-raising angles within a comfortable range for you, and move your body broadly to the extent that it feels good to move.
Pelvic floor exercises while sitting on a ball or chair
The more time we spend living our lives seated in chairs, the less we use the muscles around the pelvis, and gradually our muscle strength declines.
How about incorporating some training for the muscles around the pelvis into your daily routine? The method is simple: while seated in a chair, move your hips, focusing on smooth, dance-like motions.
Sitting on a balance ball is also recommended; it makes you more aware of your balance and helps train your whole body more effectively.