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 (101–110)
Exercises using a wall to prevent slouching
A slouched posture gradually develops unconsciously as we seek a comfortable position, but recalling proper posture can help trigger improvement.
This training helps you remember what a correct back shape looks like while strengthening the muscles that support it.
First, place your arms against a wall and take one step back.
In that stance, look upward and bend and straighten your knees to arch your back properly.
For people with a hunched posture, this applies force in the opposite direction, so be sure to proceed within a comfortable range.
Treasure Hunt Game
Let me introduce a treasure-hunt game you can enjoy using just one hand.
You’ll need a cardboard box, a basket, some newspaper, and lots of colorful balls.
Put the balls in the box, then tear the newspaper and add it on top so the balls are hidden.
Place a basket next to the box, and you’re ready.
Decide which color ball will be the “treasure,” then on “Ready, go!” reach into the box with one hand and search for the balls.
The first person to pull out three balls of the designated color wins.
It’s fun with small numbers or in groups, making it a great recommendation for recreational activities in senior care facilities.
Indoor walking exercise
You probably already know that walking is good for your health, but some of you may find it a hassle to actually go outside.
So today, we’ll introduce indoor walking exercises you can do at home.
Do each move for one set of 30 seconds, but be sure not to overexert yourself and adjust to your condition.
The routine focuses on various steps: marching in place, moving forward and backward while marching, side steps, and kick-ups while marching.
It may feel challenging enough to get you breathing harder, but if possible, try to keep moving without stopping.
Because it’s aerobic exercise, it will boost the benefits of walking.
Give it a try!
indoor fast walking
Walking is considered good for health, and many older adults are already practicing it.
However, some may feel that outdoor walking is a hassle.
For those who find it difficult to go outside or aren’t comfortable with physical activity, walking outdoors might be challenging.
In that case, how about brisk walking indoors? March in place while swinging your legs backward.
If you swing your arms quickly, you’ll work not only your lower body but also your upper body.
It’s said that moving your hands as if to grab the leg that swings back can also strengthen your back muscles.
It’s easy to do, so give it a try.
Just-sleep stretching
If you can incorporate training into ordinary everyday movements, you can work on it whenever you notice and easily improve your body.
This is a perfect training method for those who aren’t good at focusing on workouts: simply changing the way you lie down will benefit your back muscles.
All you do is place a pillow under your shoulder blades when you lie down, raise your arms, and gently sway them—this alone helps loosen the muscles in your back.
By directing your attention to arching your back, it also seems likely to lead to better posture and improvements in rounded shoulders.
[For Seniors] Recommended Indoor Exercises (111–120)
Pelvic floor exercises while lying down
Here’s a simple pelvic floor exercise you can do while lying down.
All you need is one towel—nothing else.
First, lie on your back and bend your knees.
Place a folded towel between your knees.
Keep your knees firmly together so the towel doesn’t fall.
Tighten as if closing your anus, slowly lift your hips while exhaling.
When lowering your hips, relax and inhale.
Just repeat this sequence.
Even a little every day is important—consistency matters.
If you feel any pain in your lower back, don’t push yourself; go at your own pace.
A slightly hard full-body ball exercise
This exercise lets you thoroughly train your whole body by moving a rubber ball using not only your arms but also your legs.
Because it engages the entire body, be mindful of controlling your breathing and maintaining proper posture to avoid injury.
Alternating between upper- and lower-body movements—such as pressing the ball with your hands or gripping and lifting it with your feet—allows you to proceed while giving parts of your body brief rests.
It may also be helpful to include guidance during each segment of the program on which muscles to focus on.