5 Creative Winter Exercise Ideas for Seniors to Stay Active Indoors
Five creative ideas for winter exercise to do indoors for older adults include indoor walking circuits, chair fitness workouts, indoor tai chi or yoga, dance-based workouts, and home balance and strength stations. You can do these at senior living communities such as Arbor View.
According to Weather Spark, the average temperature during the winter in Burlington, WI, ranges from 21°F to 34°F. The city does see snow, so these months aren't the best for seniors to go outside, as not only is it cold, but there are also dangerous conditions.
While the frosty weather conditions can make outdoor activities difficult, that doesn't mean you should stop being physically active. In fact, there are many winter exercise ideas that older adults can employ indoors to remain consistent with fitness.
What Are 5 Fun Exercise Activities for Seniors?
Are you looking for a low-impact winter activity for joint-friendly movement? Well, we've got you covered with five of them. This is how you can keep up with seasonal senior wellness.
1. Indoor Walking Circuits
An indoor walking circuit can be simple, but don't let it fool you. It's a highly effective way to stay active during colder months!
First, plan out your path, such as around the living room, down a hallway, or through connected rooms. You can always switch things up later on to keep things interesting.
To add even more variety, you can do light movements in various areas. For example, you can do calf raises at the kitchen counter or arm swings near a chair.
2. Chair Fitness Workouts
One of our best winter balance tips is to do chair fitness workouts. They minimize strain on jointsand let you work out without having to worry about balance much.
Examples of workouts you can do include:
- Seated leg lifts
- Marching in place
- Arm reaches
- Resistance band routines
If you find that you experience more stiffness during the winter, then you'll find chair fitness workouts very beneficial. They can:
- Improve circulation
- Strengthen core and leg muscles
- Increase overall mobility
Even if you just work out 20-30 minutes a day, you can experience a better mood and physical health.
3. Indoor Tai Chi or Yoga
If you have osteoporosis, then there are certain exercises you need to avoid. But what about exercises you should do?
Indoor tai chi and yoga are excellent choices. Both are calming and low-impact, as they focus on slow and intentional movements. You'll work on:
- Balnace
- Flexibility
- Coordination
With yoga, there's also deep breathing that can help relieve muscle tension and improve your posture. You'll get mental health benefits too.
4. Dance-Based Workouts
Indoor dance sessions are a fun way to stay active, especially when you add your favorite tunes to the mix. This can add motivation and elevate your mood, especially during darker days.
The best way to work out is to just freestyle dance moves to music. But if you want to keep your mind sharp, try following simple routines online. You can stimulate your brain by learning new patterns and movements.
5. Home Balance and Strength Stations
Take a little time to set up small exercise stations around the house, as this can encourage you to do little bursts of mini-workouts throughout the day. It's much easier and motivating than sitting down for a full workout session.
Here are some ideas for your stations:
- Wall push-ups
- Single-leg stands with a chair for support
- Light hand weights or resistance bands
When you have these stations available, you can keep your workouts interesting. And if you're prone to sitting for long periods, going to these stations can break those periods up.
How To Warm Up if You're Freezing?
If you're freezing before doing indoor fitness for seniors, then do a warm-up session with gentle full-body movements, such as:
- Shoulder rolls
- Ankle circles
- Slow marches in place
You can also do light dynamic stretches, such as leg swings or arm circles. If you're still cold, then drinking warm beverages like herbal tea can help raise your core temperature.
Then, when you actually work out, move slowly at first. Only increase your pace once your muscles loosen up.
Frequently Asked Questions (FAQs)
Can I Lose Belly Fat by Incline Walking?
Yes, you can lose belly fat with incline walking. However, it's more effective if you combine it with overall healthy habits.
How this works is that incline walking will boost your heart rate more than flat walking. As a result, it'll increase calorie burn and also engage your core muscles.
So while incline walking doesn't directly target belly fat (no exercise does), it can certainly help reduce total body fat, which includes belly fat. For the best results, do incline walking 3-5 times a week.
How Many Steps Should a 70-Year-Old Do a Day?
A 70-year-old will benefit from walking 5,000 to 8,000 steps a day. But how much you do will depend on your mobility, as well as your activity level and any health conditions you may have.
According to the BMJ Group, just 4,000 steps done once or twice weekly is associated with a 26% lower risk of death. This goes up to 40% if you do it 3 days a week. So you'll experience benefits even if you hit this number.
What Is the 6-6-6 Walking Rule?
The 6-6-6 walking rule is a simple guideline you can use to stay active, safely and consistently. The rule is as follows:
- 6 days per week
- At least 60 minutes total per day
- Broken into 6 smaller sessions
This is fantastic if you don't feel comfortable with longer and more continuous exercise sessions.
Stay Fit Indoors With Winter Exercise Workouts
When the temperatures drop and the sun starts setting earlier, your natural instincts may kick in, and you'll want to bundle up and stay inside. It may be hard to find motivation to do anything, but with some winter exercise, you'll warm right up.
Plus, these routines can give you something to look forward to each day. And before you know it, the temperatures will be warming up again, and spring will arrive.
To learn more about senior living in Burlington, WI, get in touch with us today. Arbor View offers custom paint options for our apartments so our residents can really personalize their living spaces.