Indoor physical activity for older people


We know that in times like this it is difficult to find ways to stay active indoor, especially if you have reduced mobility. If you’re over 65 years old, it is recommended to do at least 150 minutes of moderate intensity activity a week, but even light activity brings health benefits compared to staying still. People with health conditions may want to follow the advice of the Chief Medical Officers:

NHS recommends a wide range of activities to do indoors that include sitting, strengthening, balance and flexibility exercises.

For the sitting exercises, you will only need a steady chair. These gentle workouts will help improve mobility and prevent falls. Take a look at the NHS sitting exercises to stay active indoors:

Strengthening exercises can also be done at home to improve your health and mobility. You will need a chair, comfortable clothes and some water to hydrate yourself. Be ready to stay active by putting your muscles into action with this workout:

Balance exercises are another great way to improve your mobility indoors. Consider doing the following exercises near a wall or chair, just in case you lose your balance:

These gentle and easy flexibility exercises will also be beneficial to your health. From neck rotation to calf stretch, they are easy to follow exercises that you can incorporate into your daily routine:

You can find more strength and flexibility exercises for people with reduced mobility from British Heart Foundation:

Sport England has launched 10-minute audio exercise routines to help older people stay active and healthy during CoronaVirus lockdown:

I CAN Active Calendar is free to download, print out and share, or you can order a copy and get it posted anywhere (there is a small fee for the hard copy version, but it’s great for those without digital access). To see what it includes and to order it online, access:

Make movement your mission is a new Facebook group which delivers three movement sessions of 10 minutes every day starting Monday 23rd March for 4 weeks. This is based around the I CAN calendar, but it’s not essential you have it to join in. The daily sessions will run at 8am, 12 noon and 4pm every day as live sessions on Facebook. Join the group here:

The Make Movement team will also be uploading all videos from their Facebook page onto their YouTube channel which allows you to do the workouts at a time that suits you. Check Later Life Training on YouTube and give it a go:

Doing the above workouts at least twice a week will bring the greatest benefit. You can combine them as you wish.

Enjoy your indoor workout!

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