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 (1–10)
Full-body exercise with ball gymnastics
Here’s an idea that’s great even for those who aren’t very comfortable with calisthenics: a seated routine called “Full-Body Exercise with a Ball.” You don’t need any special equipment—an inexpensive soft ball from a 100-yen shop works just fine.
By pressing with both hands, circling the ball around your body, or moving it side to side, you can activate muscles that are hard to engage in everyday life.
Placing the ball between your thighs helps strengthen the adductor muscles and may also be effective for managing urinary leakage.
It doesn’t take much space and can be done quietly on your own, which is another plus.
It’s a perfect recreational activity for preventive care and everyday health maintenance.
Ball exercises: upper limbs
Here is a seated, upper-limb-focused ball exercise routine.
First, strengthen the muscles of the hands and fingers by firmly squeezing the ball with both hands, as well as by squeezing it using only your fingertips.
Next, while holding the ball, slowly twist your wrists to improve flexibility.
Squeezing the ball tucked against your side engages your core, and slowly rotating the ball with one hand can help increase shoulder range of motion.
These gentle, sustainable movements can enhance function from the fingertips to the shoulders.
Ball hip rotation exercise
As we age, muscle mass decreases, making us more prone to chronic stiff shoulders.
It’s also said that shoulder stiffness can put strain on the lower back and lead to back pain.
So let’s loosen the shoulders and arms with an exercise that circles a ball around the waist.
Releasing muscle tension can help improve shoulder stiffness.
While seated, hold a ball and pass it around your waist at about waist height for one full circle.
Do this five times in each direction, and once you’re used to it, widen your arms to make larger circles.
If you don’t have a ball, you can use a towel instead.
Iliopsoas training
This is a training exercise to strengthen the iliopsoas, an important inner muscle that connects the upper and lower body.
Lie on your back and place your hands on your stomach.
Make sure your lower back is pressed firmly against the floor, as a gap between your lower back and the floor can cause back pain.
From this position, lift your right leg, touch your right heel to your left knee, and return.
Do the same on the left side.
Another effective core-strengthening move is to start with your knees bent and lift your legs as if bringing your knees closer to your body.
These exercises can help prevent unsteadiness while walking and may also improve sensitivity to cold.
Try incorporating them into your daily training routine.
Cognicise to the music
This is “Cognicise,” performed to light, upbeat music.
Adding music makes it easier to move your body and vocalize while enjoying the rhythm.
It’s best to go at the pace of older adults, but this is especially recommended for those who feel the exercises are a bit difficult.
Once they can do the basic exercises, gradually add movements—such as more arm exercises and vocalization.
In fact, once something becomes “doable,” the brain may not be working as hard.
To stimulate the brain, keep increasing the difficulty as you go.
Behind-the-knee exercise with a ball
Even if you’re not very confident with exercise, the “behind-the-knee ball exercise” is highly recommended.
It’s simple: while sitting in a chair, place a ball behind your knee, and just lift and lower your thigh.
This motion alone gently warms the thighs and hips, and can help boost circulation and reduce swelling.
Because it doesn’t require large movements of the legs and lower back, it’s safe even for older adults who aren’t confident in their stamina.
All you need is a soft ball from a 100-yen shop (dollar store).
With consistency, your posture will improve and your steps will gradually become smoother.
Try making it part of your daily routine and enjoy a refreshing break while seated.
Ball exercises: lower limbs
Here’s a ball exercise focused on the lower limbs that you can do while sitting in a chair.
First, place one foot on the ball to stimulate the sensations on the sole of your foot.
Next, slowly roll the ball forward, backward, and side to side to improve flexibility in your ankles, calves, hips, and more.
Then place the ball between your inner thighs, lengthen your spine, and slowly alternate squeezing and releasing.
This is effective for strengthening the inner thighs and stabilizing posture.
Because the movements are simple, you can continue without strain, and it also helps improve blood flow, prevent falls, and even support dementia prevention.
Try incorporating it into your daily routine with ease.