When it’s cold outside, it can be tempting to stay snuggled under a blanket all day. While relaxing is nice, it’s still important to stay active, even during those chilly November days. Regular movement helps keep your muscles and joints strong, improves your mood, and is great for your overall health. The best part is, you don’t need to go outside to stay active. There are plenty of low-impact exercises and fun activities you can do indoors!

If the idea of staying active sounds a little overwhelming, don’t worry. These options are simple and work for all fitness levels, so you can choose the ones that feel right for you. Here are some easy ways to keep your body moving indoors this season.

Benefits of Indoor Exercises

Before we jump into the activities, it’s good to know why staying active matters, even when you’re spending more time inside.

Keeps you healthy: Exercise can boost your immune system and lower your risk for health problems like heart disease or high blood pressure.
Improves your mood: Moving your body releases feel-good chemicals that can help reduce feelings of stress or sadness.
Enhances mobility: Gentle exercises can make it easier to move around and keep your balance.
Strengthens your body: Even light activity helps build muscle and support your bones.
Fits your schedule: Indoor exercises are easy to do whenever you’re ready, without worrying about the weather.

Now, grab a comfy pair of shoes, clear a little space in your home, and give these exercises and activities a try. Please check with your primary care provider before beginning any new exercise plans.

1. Chair Exercises

Chair exercises are perfect for anyone who needs a little extra support. They allow you to stay seated while still working your muscles and improving your flexibility.

Examples of chair exercises:

Seated Marching: Sit up straight in a sturdy chair. Lift one knee toward your chest, then lower it. Repeat on the other side, as if you’re marching in place. Aim for 10-15 marches per leg.
Arm Lifts: Hold a light object, like a can of food, in each hand. Raise your arms out to the side to shoulder height, then slowly lower them. Try this 10 times.
Ankle Rolls: Stretch your legs out in front of you and rotate your ankles in circles. Do this 10 times in each direction.
Seated Twists: Place your hands on your knees and twist your upper body gently to one side, holding for a few seconds before twisting to the other side. Repeat this 8-10 times.

Safety Tip: Choose a chair with no wheels, and place it on a nonslip surface.

2. Gentle Stretching

Stretching is a wonderful way to stay active without overdoing it. It helps loosen tight muscles and improve flexibility, which is especially important during cooler months.

Simple stretches to try:

Neck Stretch: Sit or stand tall. Slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 10 seconds, then switch sides.
Shoulder Rolls: Roll your shoulders up, back, and down in a smooth motion. Do 10 rolls in each direction.
Hamstring Stretch: Sit on the edge of a chair and straighten one leg. Reach for your toes gently, keeping your back straight, and hold for 10-15 seconds. Switch legs.
Side Stretch: Reach one arm overhead and lean gently to the opposite side, feeling the stretch along your side. Hold for 10 seconds, then switch sides.

Tip: Breathe deeply while stretching to help your body relax.

3. Walking Indoors

Yes, you can go for a walk without stepping outside! Walking indoors is a great way to get your heart pumping.

Examples of indoor walking:

Walk-in-Place: Stay in one spot and march your legs as if you’re walking. Swing your arms gently to keep moving. Set a goal, like walking for 5-10 minutes at a time.
Hallway Laps: If you have a long hallway or a pathway in your house, walk back and forth for several rounds.
Add Steps: If you have stairs in your home, go up and down slowly a few times for extra steps.

Tip: Put on some of your favorite music to make walking more fun.

4. Yoga for Relaxation and Strength

Yoga is excellent for balance, strength, and relaxation. Many yoga poses can be done at home, even if you’ve never tried it before.

Examples of beginner yoga poses:

Mountain Pose: Stand tall with your feet together and arms at your sides. Take a deep breath and feel your posture improve as you gently engage your muscles.
Chair Pose: Stand and pretend you’re sitting back into an invisible chair. Lower yourself slightly, hold for a few seconds, and then stand back up.
Cat-Cow Stretch: Get on your hands and knees on a soft surface. Gently arch your back (Cow Pose) and then round it like a scared cat (Cat Pose). Repeat slowly 8-10 times.
Child’s Pose: Kneel on the floor, sit back onto your heels, and stretch your arms forward on the ground in front of you. This is a great way to relax your back and shoulders.

Tip: Use a yoga mat or a soft carpet for comfort during floor poses.

5. Dance for Fun and Fitness

Turn on some music and get ready to dance! Dancing is not only good exercise but also a mood booster. You don’t need to be a great dancer—just move in a way that feels fun.

Ideas for dance workouts:

Freestyle Dancing: Put on your favorite tunes and move however you like.
Simple Moves: Try tapping your feet, swinging your arms, and stepping side to side.
Follow-Along Videos: Look online for beginner dance workout videos that are safe for seniors. These often include low-impact moves.

Safety tip: Wear comfortable shoes and clear any obstacles from your dance space to avoid tripping.

6. Light Strength Training

Strength training doesn’t always mean heavy weights. Light exercises to build muscle are perfect for seniors and can easily be done at home.

Examples of strength exercises:

Wall Push-Ups: Stand about an arm’s length away from a wall. Place your hands on the wall and slowly bend your elbows to bring your chest closer. Push back to the starting position. Do 10-15 repetitions.
Water Bottle Lifts: Use a water bottle as a weight. Hold it in one hand and bend your arm to bring it toward your shoulder, then lower it slowly. Switch sides and repeat 10 times.
Leg Lifts: Hold onto the back of a chair for support. Lift one leg to the side and lower it slowly. Repeat 10 times on each side.

Safety tip: Start with light objects and move slowly to stay safe.

7. Fun Indoor Activities

Sometimes, the best way to stay active is by doing something you enjoy. These activities can keep you moving while also lifting your spirits.

Ideas for fun activities:

Balloon Volleyball: Hit a balloon back and forth with someone or on your own. It’s a light and fun workout!
Chair Dancing: Sit in a chair and “dance” by moving your arms and legs to the music.
Household Chores: Activities like sweeping, vacuuming, or tidying up can get your body moving while keeping your space tidy.

Tip: Choose activities that make you smile. Movement doesn’t have to feel like exercise!

Extra Tips for Safe and Enjoyable Exercise

Warm up and cool down: Start with gentle movements to prepare your body, and finish with light stretching to relax.
Stay hydrated: Drink water before, during, and after exercising, even indoors.
Listen to your body: If something doesn’t feel right, stop and take a break.
Wear the right shoes: Choose supportive, nonslip shoes to keep your footing secure.
Take your time: It’s better to move slowly and safely than to rush and risk injury.

Stay Active and Have Fun

Staying active indoors during cooler days doesn’t have to be boring or complicated. With these easy exercises and activities, you can keep your body moving and your spirits high all season long. Try different options to find what you enjoy most, and remember, every little bit of movement helps.

Stay warm, stay active, and have fun!

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help you age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost. To see if you qualify, visit: welbehealth.com/contact