Published on 11 Jan 2022
With many of us cutting back on our outdoor activities as we adjust to the new normal, it can be tricky to stay active. The Health Promotion Board recommends getting 150 minutes of physical activity a week to reap substantial health benefits,1 but how does one achieve this while spending more time indoors?
Thankfully, there are plenty of ways to step up your physical activity without leaving home. We’ve put together a guide featuring a variety of indoor exercises suitable for seniors, along with some handy tips on how to exercise safely and stay motivated.
There’s no reason to let the pandemic prevent you from having an active lifestyle, so put on your activewear and get moving!
From reducing your risk of chronic conditions like type 2 diabetes, high blood pressure, dementia and heart disease, to supporting better brain health, bone mass and a strong immune system, there’s no denying the health benefits of exercise.
But did you know that physical activity can also boost your sleep quality, mental health and functional fitness? Beat the blues by working up a sweat (anywhere, even at home!) to feel more energetic and improve your balance, range of motion, mobility, and strength for a happier, healthier you.
The key to staying healthy while exercising is taking the proper precautions. Here’s how you can keep yourself safe while pursuing your fitness goals:
Need some help sticking to a fitness routine? Fret not, we’ve got some great tips to make it easier to stay on track!
Whether it’s weight loss, improved flexibility, or better stamina, setting multiple small goals can fire up your competitive streak to keep you going. Keep a fitness journal, or use a smartphone app like Fitocracy to track, share and celebrate your physical activity milestones with your friends online. You can even engage others in some friendly in-app competition to earn bragging rights!
Building some perks into your fitness routine can make regular exercise more gratifying. Allow yourself to watch your favorite drama show while working out, or enjoy a post-exercise karaoke session and meal. While you’re at it, why not up the feel-good factor and celebrate bigger achievements by getting the foot massager you’ve been eyeing, or a new fitness tracker to monitor your heart rate and daily movement.
Do you love dancing? Boogie your way to fitness with a free session of LIVE zoom Zumba at ActiveSG. If you would rather play video games than exercise, do both with Nintendo Wii’s fitness games! Get in that family time and challenge the grandkids to a calorie-burning game of virtual volleyball, boxing and even tennis. If you love a clean house, make your chores count by sneaking in more movement while vacuuming, sweeping and scrubbing floors. The possibilities are endless, so get creative!
Alternating aerobic (cardio), strength, flexibility and balance workouts not only spices up your exercise regimen, but it also helps you to get a better workout. Have a go at some easy-to-follow workout video recommendations from our physiotherapists and trainers below!
These are great for beginners and seniors who have limited mobility and want to avoid the risk of falls. Take care to use a sturdy chair that is preferably weighted with a backrest to ensure your safety.
Melt away that tension in a calming session of Chair Tai chi, or break out a sweat to Chair Zumba if you feel like some heart-pumping cardio.
Seniors tend to lose muscle mass as they age; using light weights in strength training can slow the loss and even reverse it. No dumbbells? Try this seated water bottle exercise instead, or check out how you can build your muscle groups by simply using your own body weight.
Check out the whole range of senior-friendly exercise videos led by professional NTUC Health Rehabilitation and Wellness instructors to enjoy a safe and effective workout.
With so many options for workouts available on YouTube, you’ll be spoilt for choice. We picked a few of our favorites to share with you.
Remember that a little effort goes a long way, so start today and don’t be discouraged by occasional breaks in your fitness routine. Keep having fun and you’ll be on your way to being fit and fabulous!
Sign up for our Active Ageing Fitness Classes and Elderly Gyms to try our senior-friendly fitness programs like Functional Strength Training and get a head start on your fitness journey today.
Hotline: 6214 3023
WhatsApp: 9028 2440
1 Health Promotion Board launches national physical activity guidelines (Source)
Planning for a fun day out with the whole family, friends or going on a solo adventure? Check out our list of senior and child-friendly attractions along the newest MRT line - Thomson East Coast Line (TEL) - and have an intergenerational outing!
Read our guide to affordable elderly caregiving services with NTUC Health and find support from our team of professional care staff.
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