Stay active this winter with these 10 at-home workouts

Fortunately, you can do plenty of exercises indoors to help strengthen your muscles and bones, improve balance and flexibility, and get your cardiovascular workout going. Here are 10 of them.


Exercise recommendations

Adults should do at least 150 minutes per week of moderate-intensity aerobic exercise spread out throughout the week, according to the Department of Health and Human Services physical activity guidelines for Americans. Seniors should do balance training and muscle-strengthening activities during those minutes.


Before starting any new exercise routine, always consult your physician to discuss physical limitations or limitations. Follow professional medical advice and safety tips for your specific circumstances.

Walk or walk in place

Walking is a simple aerobic exercise that strengthens your muscles and bones and gets your heart pumping. While you’re at home, walk up and down the hallway or from room to room as often as you can.

Walking in place is also a great exercise, according to the Cleveland Clinic. The best part is that you can do it anywhere – even while you’re watching TV or cooking dinner. If you walk on the spot for 30 minutes, you’ll burn 100 to 200 calories.


Doing chores like vacuuming, dusting, doing laundry, and anything that gets you up and moving, bending, or stretching is good for your body. Playing music while you work can put some extra pep in your steps!

Chair exercises

Chair exercises are low-impact, and there are a variety of them to suit different skill levels and abilities. In fact, you can perform a full-body strengthening exercise while seated.

Shoulder rotations, shoulder raises, bicep curls, walks, and heel taps are five examples in this series of Silver Sneaker videos. Doing two sets of 15 to 20 repetitions of each exercise engages your core and provides about 15 minutes of a full-body chair workout.


Doing yoga is good for your body and mind. Research published in Advances in Geriatric Medicine and Research shows that data from multiple studies demonstrate that “yoga practice has positive effects on cell aging, mobility, balance, mental health, and prevention of cognitive decline—all areas of concern to older adults.”

Simple home poses include chair pose, tree pose, cobbler pose, and half chair against a wall, according to the AARP.

Resistance exercises

Stretch resistance bands provide varying amounts of resistance. Shorten or lengthen the belt to increase or decrease tension.

According to the Cleveland Clinic, resistance band exercises build muscle strength and reduce body fat. Plus, it’s lightweight, inexpensive, and you can use it sitting or standing. Five easy exercises are squats, chest press, biceps curls, clamshells, and elastic band rows.

Photo: Wavebreak Media Ltd via 123RF


Have fun on the go by playing some of your favorite tunes and dancing with a partner or by yourself. Don’t worry about accuracy either. Just swing, shake, and move your body to the beat as you like. Dancing will boost your heart rate, and most likely boost your mood!

Balance exercises

To reduce your risk of falling, the National Institute on Aging recommends that you perform various types of balance exercises regularly. One example is standing on one foot while holding onto a chair or counter for support.

In a video, the NIA advises you to pull in your abs, pull your shoulders back, lift one leg and hold for 10 seconds. Repeat this motion from one leg to the other for 10 to 15 times.

Sit-to-stand reps

Being able to get up from a sitting position is essential to maintaining independence as you age, especially when going to the bathroom. Doing sit-to-stand exercises helps strengthen your quads and glutes simultaneously, according to Harvard Health.

To do this:

  1. Sit on a chair with your feet hip-width apart.
  2. Press your hands on your thighs.
  3. Tighten the muscles of the abdomen and buttocks.
  4. Breathe in slowly while standing, then inhale as you slowly sit up.
  5. Repeat 10 times.

Soup cans or water bottles

According to the CDC, strength training helps boost strength, maintain bone density, improve balance, movement and coordination, reduce the risk of falls, and more. You don’t even need fancy equipment. A pair of soup cans or water bottles make an excellent set of hand weights.

The squat, chest press, deadlift, deadlift, and row are five core (or soup can) exercises for seniors, according to Livestrong. Do it daily or several times a week.

Online fitness classes

Learn various exercises from a fitness trainer and follow them at home with an online fitness class. Search Google for “online fitness programs” or “online exercise programs” for seniors. Some fitness videos and classes are free, others may charge a fee. Silver sneakers are a popular choice.

Don’t let the cold weather interfere with your activity. These home exercises will get you moving, build muscle and strength, and improve your balance and mobility during the winds of winter.

The Active Aging Series is brought to you by our partner Cambrian Homecare. Cambrian Homecare has been helping people stay independent in their own homes for 25 years. A flexible experience you can trust, when the best place is home.

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