As the winter season sets in, our in-house therapy team has curated a list of simple ways to stay active indoors. From stretching to balance and strength work, these approachable exercises can help you maintain mobility and wellness throughout the colder months. Our therapy team is here to support seniors in their wellness journey, offering guidance that makes staying active both safe and achievable.
*Make sure to consult with your health care provider before performing the exercises below.
Stretch Exercises
Neck
Benefit: It helps in relieving tension in upper neck and back.
Instructions:
Stand or sit with feet kept at a width of shoulders. Your hands should be kept relaxed at the sides.
Turn the head to the right slowly without tipping it backward or forward. Stop when a little stretch is felt. Hold in this position for 15-30 seconds. Keep shoulders relaxed.
Turn the head to the right slowly without tipping it backward or forward. Stop when a little stretch is felt. Hold in this position for 15-30 seconds. Keep shoulders relaxed.
Do 4-5 repetitions.
Upper Back
Benefit: This is one of the exercises for seniors that helps in relieving tension in upper back and shoulders.
Instructions:
Sit in a chair placing the feet on ground at a width of shoulders.
Take the arms out and up in front at the height of shoulders with palms facing inwards. The back of hands should be pressed together.
Reach the fingertips till a stretch is felt. Your back moves away from back of chair.
Hold in this position for 15-30 seconds.
Do 4-5 repetitions.
Balance Exercises
Shifting Weight
Benefit: Sharpens reflexes while reducing risk of falls and injuries.
Instructions:
Stand with the feet placed at shoulder width apart and the weight should be distributed evenly on both the feet.
Your hands should be relaxed at the sides. You may also put a chair in front or hold on to the sink or counter in case you require holding on to something to maintain balance.
Shifting your body weight on the right side, lift the left foot a couple of inches above the ground.
Hold in this position for 12 seconds, eventually making it 30 seconds.
Return back to starting position. Repeat with opposite leg.
Do 3 repetitions.
Balance Exercises
Single Leg Balance
Benefit: Sharpens reflexes while reducing risk of falls and injuries.
Instructions:
Stand with the feet placed at shoulder width apart and hands on the hips. Stand by sink or counter top for balance assist if needed.
Lift the left foot above the ground, bend at knee and lift the heel halfway between buttocks and floor.
Hold in this position for 12 seconds, eventually making it 30 seconds.
Return back to starting position. Repeat with opposite leg.
Do 3 repetitions.
Strength Exercises
Abdominal Contractions
Benefit: These are done to increase strength in muscles of abdomen.
Instructions:
While taking a deep breath, tighten the muscles of your abdomen.
Hold in this position for three breaths. Release.
Do 10 repetitions.
Wall Pushups
Benefit: These are done to increase strength in shoulders and chest.
Instructions:
Stand around three feet away facing a wall, with feet kept at the width of shoulders.
Leaning forwards, put the hands flat on wall straight in line with shoulders. The body must be in plank position and spine straight.
Lower the body towards the wall. Push back. Move slowly and not too fast.
Do 10 repetitions.
Pelvic Tilts
Benefit: These are done to stretch and strengthen lower back muscles.
Instructions:
Taking deep breath, tighten the buttocks and tilt the hips forwards slightly.
Hold in this position for a count of 3.
Now tilt the hips back. Hold for three seconds.
Do 10-12 repetitions.
Shoulder Blade Squeeze
Benefit: Helps to stretch chest and strengthen the muscles that maintain posture.
Instructions:
Sit straight in a chair. Rest the hands in the lap. Squeeze the shoulder blades towards each other.
Make sure to keep the shoulders down and not hunched upwards towards the ears. Hold in this position for three seconds. Release.
Do 10-12 repetitions.
Top Taps
Benefit: These are done to strengthen your lower legs.
Instructions:
Sit in a chair. While keeping the heels on ground, lift the toes off the ground high enough so that the muscles of the shin are felt working. (This exercise also helps in blood circulation in the legs.)
Do 20 repetitions.
Heel Raises
Benefit: These help in strengthening the muscles of upper calves
Instructions:
Sit in a chair. While keeping the toes and balls of feet on the ground, lift the heels.
Do 20 repetitions.
Knee Lifts
Benefit: These are done to strengthen the muscles of thighs.
Instructions:
Sit in a chair. While your arms are resting on armrests, contract the right quadriceps and lift right leg. In this position, your thigh and knee must be two or three inches above the chair.
Hold in this position for three seconds. Lower the leg slowly.
Do 10-12 repetitions on each leg.
Upper Back and Shoulder Stretch
Benefit: This is one of the exercises for seniors to do at home that helps to stretch the back and shoulders.
Instructions:
Bend right arm and raise it so that the elbow is at the level of chest and the fist is near the left shoulder.
Put the left hand on right elbow and push right arm across the chest gently.
Hold in this position for 20-30 seconds and repeat with opposite arm.
Ankle Rotations
Benefit: This is done to strengthen the muscles of calves.
Instructions:
Sit in a chair. Lift the right foot above the ground and rotate it gently five times to right and then to left. Repeat with left foot.
Other Daily Exercises to Try:
In addition to the above tips, incorporating low-impact movement into activities schedules provides a balanced workout routine.
Walking is among the best low-impact exercises to maintain endurance. It is not difficult to begin walking and it does not put strain on the joints. Be sure to get right shoes and perform stretching exercises after walking for protecting the muscles and preventing injury. In case you are a beginner, walk short distances initially and increase gradually by few minutes every time till you may walk for 15-30 minutes.
Walk the hallways or in your home. Start with 1 time a day and increase as able to 2-3 times a day. If you can’t make it all the way around, identify resting places along the way.
Choose an activity once a day and walk to and from it to get your daily walk completed.
Tai chi is a type of meditative exercise in which one pose flows slowly to another. It helps in improving strength, flexibility and balance. It focuses on breathing that helps to reduce stress and improve concentration. The flowing, slow movements stretch and tone muscles and improve balance. It does not put strain on joints and helps in maintaining healthy weight.
*Exercise should not be painful. If you are having consistent pain, therapy may be indicated.
Interested in more expert advice? Contact our therapy department today!
