Staying active is crucial for long-term health and wellness, but exercise can be the last thing on our minds. With work, home, and family responsibilities, exercise is difficult to prioritize, especially in the colder months when exercising outdoors is difficult or even impossible. Thankfully there are ways to add exercise to your busy schedule indoors! In this guide, we’ll share videos and tips for indoor exercises for busy schedules. By adding 30 minutes to your day even in short 5-minute bursts, you can start building healthy exercise habits that work for you. 

How to add bodyweight strength exercises to your day

Strength — or resistance — training is so important to the older adult. We lose muscle mass as we age (a condition called sarcopenia) which can increase the risk of injury and limit independence in our later years. The good news is that we can slow this muscle loss by strength training. Strength training doesn’t have to mean spending hours in the gym using a ton of equipment. In fact, just a few key bodyweight exercises can help maintain or build muscle.

This bodyweight exercise video is ideal for working out in your home: You can follow along with this video or do the following exercises throughout your day in 5-minute bursts:

• Squats: Great for leg strength and core stability.
• Push-ups (against a wall or on the floor): Effective for upper body strength.
• Lunges: Improve balance and coordination.
• Chair dips: Strengthen triceps and shoulders.
• Plank: Excellent for core strength and stability.

Adding flexibility and mobility with yoga sitting at your desk

According to the National Institute of Health, yoga is another form of strength training, but it also develops flexibility and mobility. If repeating the same exercise or counting reps seems boring, yoga can be a great alternative to the exercises listed above. It’s important to choose a yoga routine that is challenging but not too challenging. 

Chair yoga is a great place to start in yoga. You don’t have to worry about balancing or holding your own bodyweight, but simply focus on the motions and breathing. This beginner yoga video for wheelchair users is a good start for anyone wanting to begin yoga. This more advanced chair yoga video includes lower body work, including using the chair for lunges, but both videos focus on the following:

• Gentle stretches to improve flexibility and reduce stiffness.
• Chair yoga poses for a modified, accessible practice.
• Focus on deep breathing and relaxation techniques.  

Low-impact cardio exercise with indoor walking workouts

Walking is an accessible and low-impact exercise that is particularly beneficial for older adults. It helps improve cardiovascular health, strengthen bones and muscles, and enhance balance and coordination. Regular walking can also boost mood, reduce stress, and improve cognitive function. Additionally, walking outdoors is a great opportunity to socialize and connect with their community, fostering a sense of purpose and wellbeing. As the days get colder, though, it’s difficult to maintain walking outdoors. Thankfully, there are several indoor walking routines you can do, to maintain your cardiovascular health.

This indoor walking routine for older adults is great if you have 20 minutes to dedicate to exercising at home. But there are also ways you can keep active in your day-to-day indoors:

• Take short walks during breaks or lunch.
• Use the stairs instead of the elevator
• If possible, walk around while on the phone.

Further, if you are enrolled in Medicare Advantage or Medicare Supplement, you can become a member of SilverSneakers, where they host a large library of fitness videos like this one. 

Tips for success in building a more active lifestyle

Becoming more active may be a big adjustment. People try to change too many habits at once and then give up when it, understandably, becomes very difficult to stay consistent. Here are our tips for success in building new healthy habits:

• Start slowly and gradually increase the intensity and duration of exercises.
• Listen to your body and take rest days when needed. 
• Make it fun! Put on some music or listen to a podcast while you exercise.
• Find an exercise buddy to provide motivation and support, as this can significantly enhance your workout experience and keep you accountable.

*Disclaimer:

The information provided in this blog post is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation or treatment. Always consult with a qualified healthcare provider for any questions you may have regarding a medical condition.

SmartMatch and SmartConnect do not endorse or recommend any specific products, treatments, or procedures mentioned in this article. Reliance on any information provided in this blog post is solely at your own risk. We encourage you to discuss any health concerns or questions with your doctor before making any decisions about your health or treatment.