Fun Indoor Exercise Routines for Seniors That Are Still Low Impact
A low-impact and fun indoor exercise routine can motivate seniors to stay active, mobile, and independent. Great routines to do include chair cardio routines, indoor walking circuits, dance or movement sessions, and gentle indoor yoga or stretch flows.
According to the World Health Organization (WHO), physical inactivity is one of the leading risk factors for noncommunicable diseases (NCDs). Many older adults don't get enough exercise, and this has a huge impact on their overall health.
The good news is that seniors in Lancaster, CA can pick up a fun indoor exercise routine to look after their health. Plus, the exercises are easy to do and low-impact, so there's a low barrier to entry.
Why Do Seniors Need Low-Impact Workouts for Aging?
Seniors need low-impact exercises since they protect the joints while still providing cardiovascular, strength, and mobility benefits.
As we age, our cartilage naturally thins, and balance declines. In addition, many older adults have chronic conditions, like arthritis, osteoporosis, or back pain. High-impact movements (like running or jumping) can aggravate these issues or increase the risk of falls.
Also, low-impact workouts support muscle maintenance. This can help with daily tasks, like climbing stairs or rising from a chair.
What Are the Best Low-Impact Activities?
Are you looking for joint-friendly routines? Here are our suggestions that you can use for a fun indoor exercise routine.
Chair Cardio Routine
For chair-based movement, do a chair cardio workout. It's safe and energizing, as you can elevate your heart rate without putting pressure on most of your joints.
Examples of the exercises you can do here are:
- Seated marches
- Arm circles
- Toe taps
- Gentle twisting movements
You can focus on building stamina and coordination, and you won't have to worry about balance since you're supported in a sturdy chair. Those who are in better shape can use their chair cardio routine as a warm-up before other exercises.
What's great is that even if you do ten to 15 minutes a day, it can help improve cardiovascular health and boost your overall energy levels.
Indoor Walking Circuits
Indoor walking circuits can be fun since you can find a newfound appreciation for your living space. You can switch up the routes and explore different areas each day!
To keep things even more interesting, you can add stations. For example, you can do a lap around the living room and then do 30 seconds of heel raises.
Since you're walking indoors, this eliminates uneven ground and reduces fall risk. You can even turn on music for more motivation!
Dance or Movement Sessions
Speaking of music, dance sessions can be one of the most enjoyable ways for you to exercise indoors. The music can boost your mood, and busting out your best moves can work out different muscles.
You can follow along a simple dance routine to work out your brain, too. Plus, you can choose tunes that have slow or fast tempos, depending on your mood.
For exercise and connection, you can try doing a dance or movement session with friends. The sessions can last anywhere from five to 20 minutes, and you'll all have great fun listening to fantastic music while exercising.
Gentle Indoor Yoga or Stretch Flow
For a calm indoor activity for seniors, you should do a gentle yoga or stretch flow routine. Either can help you:
- Maintain flexibility
- Reduce stiffness
- Improve joint function
Yoga focuses on slow and controlled movements that are paired with breathing techniques. This practice can relax your body and mind, and this reduces anxiety.
Common poses include:
- Seated forward bends
- Wall-assisted balance poses
- Gentle twists
- Modified standing stretches
Even if you have limited mobility, you can do most (if not all) of the movements. If needed, you can get support with chairs or cushions.
Frequently Asked Questions
Does the 7-Minute Chair Workout Really Work?
Yes, the 7-minute chair workout really does work, especially for seniors who do it consistently. They're great for older adults since they use seated or supported movements, but still:
- Raise the heart rate
- Strengthen major muscle groups
- Improve flexibility
In addition, because the workout is so short, it's easy to fit into your daily routine, and it doesn't feel overwhelming. Just make sure that you're consistent; doing this 7-minute routine most days can produce noticeable results.
Can I Lose Weight With Low-Impact Exercise?
Yes, you can definitely lose weight with low-impact exercise. This is especially true if you combine it with balanced eating habits.
The following can burn calories without putting unnecessary stress on your joints:
- Walking
- Water aerobics
- Cycling
- Chair-based workouts
Weight loss may be gradual, especially when compared to intense exercise programs, but it's far more sustainable and safer. More importantly, these exercises can help preserve muscle mass, which is crucial since muscle loss will naturally slow metabolism with age.
How Many Steps Should an 80-Year-Old Walk in a Day?
A healthy 80-year-old should aim to get between 3,000 to 7,000 steps per day. But the BMJ Group found that 4,000 steps done once or twice weekly is associated with a 26% lower risk of death (40% if done 3 days of the week), so that's a good number to aim for. They also say that the daily step count matters more than the number of days walked.
Regardless, it's always good to do as many steps as you can, as long as it feels comfortable. Taking shorter but frequent walks can work, and you can even do indoor walking routines on days when the weather's bad outside.
Make Your Own Fun Indoor Exercise Routine
To ensure that you stay mobile and as independent as possible, you should do a fun indoor exercise routine, which you can easily stay consistent with since it's not weather-dependent. Plus, with the routines we've suggested here, there's a lot you can do to keep things interesting.
So be proactive about your health and remain active. Your body will thank you!
Would you like to learn more about senior living in Lancaster, CA? Then contact us today. Residents at Bellamar Lancaster enjoy regular housekeeping and maintenance, so they don't have to worry about mundane chores.