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 (21–30)
Escape from the Balloon Tower
Seasonal events are very important for older adults.
Among them, the spring and autumn sports days are great opportunities to show what they can do.
This is especially recommended for seniors who enjoy physical activity.
The game we’re introducing, Escape from the Balloon Tower, involves building a tower with zip ties, placing balloons inside, and fanning them out of the tower using uchiwa (hand fans).
Four teams compete.
Because players fan with full effort, it’s a good way to strengthen the hands and arms.
You time the attempts, and the team with the fastest time wins—making it a very exciting game.
Balloon Baseball
Aim for a home run! Here’s an idea for balloon baseball.
The hardball used in regular baseball is very hard and makes a sharp “clang!” when it hits the bat.
This time, let’s try balloon baseball by using a balloon instead of a hardball.
What you’ll need: duct tape, a balloon, and a pool noodle.
Place the roll of duct tape on the table as is, and set an inflated balloon on top of it.
Grip the pool noodle firmly, and if you give it a good swing to launch the balloon, it’ll feel refreshing, too.
It’s also nice that you can try it while seated.
[For Seniors] Recommended Indoor Exercises (31–40)
balance board
This is a gadget where you place your feet on a board that’s intentionally made unstable, encouraging you to focus on ankle movement and balance.
Since you use it while seated to find your balance, there’s no risk of falling, and you can move your feet efficiently.
The orientation of the board is also important: using it lengthwise trains front-to-back balance, while using it crosswise trains side-to-side balance.
Besides the pattern that emphasizes pressing downward to prioritize balance, it’s also recommended to tip it back and forth to train your ankles.
Room Walker
Walking is often seen as an outdoor activity, so the less people go out, the fewer chances they have to walk.
This Room Walker makes it possible to do that essential foot-training exercise—walking—indoors.
With the moving belt creating an automatically advancing path, you can consciously push off and step forward firmly.
It can be adjusted to each person’s pace, so start slowly and aim to gradually increase your speed.
resistance band
This is about turning everyday movements into training by adding resistance with a band.
Even a common daily action like lifting your arms will engage your muscles well when you add the element of stretching a band.
It’s recommended to start with a simple move: hold both ends with your hands and stretch the band to gauge how much force is needed, then incorporate it into your movements.
Since every movement will require effort, you’ll likely start to see which muscles are being used for each movement.
10-minute full-body workout
In just 10 minutes, you can do a full-body workout while sitting in a chair.
Move your legs by lifting them while seated and spreading both legs apart.
These exercises strengthen your leg muscles and make walking easier, and they may also help prevent falls.
You can also work your upper body and abs by sliding your arms sideways at face height and leaning forward to bring your elbows and knees closer together.
It’s only a 10-minute routine, but it engages your whole body.
Since it’s done while sitting, it’s safe for older adults as well.
One-minute exercises for urinary leakage
Here are two self-care exercises you can do in one minute to help improve frequent urination, leakage, and a lingering urge to urinate.
There are only two movements.
The first is to sit with your legs stretched out in front (long sitting) and lift both legs upward.
The key is to engage your abdominal muscles.
If it feels too hard, lower the angle of the lift.
The second movement is a standing exercise where you lift one leg backward.
Alternate legs, and be careful not to bend your knees.
If you’re worried about falling, you can hold onto the back of a chair.
Please do these within a comfortable range that suits your condition.
