A Fun Indoor Exercise Routine Seniors Can Do Right in Front of the TV
A fun indoor exercise routine that seniors can do in front of the TV without equipment is the seated or standing march, along with side-to-side steps, arm circles, slow toe taps, gentle trunk twists, deep breathing, and shoulder rolls. Three other activities you can do are commercial break dance moves, TV-time leg strength series, and upper-body mobility flow.
According to the Pew Research Center, 64% of Americans 65 and older subscribe to cable or satellite TV. This means that if you're an older adult in New Bern, NC, it's very likely that you're a couch potato.
But fitness is important, especially as you get older. Without it, you'll have a lower quality of life, and you won't be as independent.
Luckily, you can add a fun indoor exercise routine while watching TV. And you won't need any equipment either!
Fun Indoor Exercise Routine
Indoor movement for seniors is easy, especially with this fun indoor exercise routine.
To do this easy daily movement, start with seated or standing marching during commercials. All you have to do is lift your knees gently and swing your arms to warm up.
Then, transition to side-to-side steps. You'll tap your feet out wide and bring them back in. Make sure to keep your movements light and rhythmic.
Next, add arm circles, both forward and backward. These can loosen your shoulders and improve mobility.
Now, move into slow toe taps, where you touch your toes in front of you and alternate legs while keeping your posture tall. Follow up with gentle trunk twists, where you turn your upper body side to side. This can be done seated or standing.
To finish this routine, do deep breathing and shoulder rolls to cool down.
What Are Fun Exercise Activities for Seniors?
Staying active at home can be challenging at times, especially if you only have one routine. Here are some others so you can switch it up and stay engaged.
Commercial Break Dance Moves
Dancing in place is a wonderful low-impact exercise if you do it safely. And it's fun!
When a commercial break comes on, do a simple movement pattern, such as:
- Gentle swaying
- Stepping forward and back
- Side shuffles
You can also add light arm motions, such as waving, reaching overhead, or moving them in a U shape. Focus on rhythm, rather than intensity.
While you're dancing in place, you'll boost heart health while improving your coordination. Plus, it'll lift your mood!
Try turning it into a memory game too. During the next commercial breaks, try to repeat the same dance routine.
TV-Time Leg Strength Series
Those looking for chair workouts for seniors will like this exercise, as you can do it seated or standing.
Begin with heel raises, where you lift your heels off the ground to strengthen your calves. After a minute, switch to toe raises; you'll lift your toes while keeping your heels planted. This is great for ankle mobility and balance control!
Next, perform slow leg extensions by lifting one foot forward and straightening your knee. Hold it for a few seconds, and then switch legs.
Upper-Body Mobility Flow
This exercise focuses on loosening tight muscles, and it can help improve everyday mobility.
You'll start with cross-body arm reaches, where you gently reach one arm across your chest, and then switch sides.
Follow with overhead stretches, lifting your arms upward (either together or one at a time). This can open your shoulders and lengthen the spine.
Next, move into elbow bends, where you slowly curl and straighten your arms. This movement encourages blood flow to the upper body.
Lastly, do gentle "hug and release" stretches. Wrap your arms around your chest and then open them wide.
Frequently Asked Questions
How to Make Home Workouts Fun?
To make home workouts more fun, it comes down to:
- Variety
- Comfort
- Personal connection
This means that you should start by choosing activities you genuinely like. You should also rotate through them to avoid boredom. It can help to put on your favorite music, as it can give your sessions energy and rhythm!
If mobility is a concern, then try adding fun equipment, like:
- Resistance bands
- Small exercise balls
- Balance pads
Make sure to set small goals and celebrate progress. This can easily be done if you're in an assisted living community, as there are group classes and fellow residents to cheer you on!
What Exercise Should a 70-Year-Old Do Every Day?
The exercise that a 70-year-old should do every day is walking. Not only is it low-impact, but it also keeps your leg muscles strong and improves circulation, all without needing any equipment.
To help prevent falls and keep yourself more flexible, you should combine walking with:
- Balance practices
- Morning stretching
- Chair yoga
- Light strength training
Even if you only do these things for 10-20 minutes a day, you'll see a noticeable difference. Just make sure to listen to your body.
What Are the Only 5 Exercises You'll Ever Need?
For seniors, the five exercises they'll ever need focus on maintaining strength, mobility, and balance. They are:
- Squats or chair sits
- Wall push-ups
- Step-ups
- Seated or standing rows with resistance bands
- Marching in place
The best thing about these exercises is that they address major muscle groups, which will allow you to stay independent and active.
Try This Fun Indoor Exercise Routine
Adding this fun indoor exercise routine to your everyday life can make a huge difference. Not only will you keep your body fit, but you'll also experience mental health benefits since you get to blow off some steam.
If you're struggling with motivation and want to be amongst other seniors, then move to Home Place of New Bern. Not only can you make new friends, but you can also work out with them to hold each other accountable. As a result, your overall well-being will drastically improve, and you'll be happy in a senior living setting.
If you want more information about senior living in New Bern, NC, then get in touch with us now. Home Place of New Bern has a signature health and wellness program that has activities that stimulate the body, mind, and soul.