Stay Active This Winter with Indoor Exercises
When the temperatures drop and sidewalks get icy, staying active can be a challenge. But just because it’s cold outside doesn’t mean your movement has to go into hibernation. Staying active in the winter helps with strength, balance, mood, and even sleep, especially for older adults.
The good news? You don’t need a gym or fancy equipment. Just a little space in your living room (and maybe a sturdy chair) is all it takes. Below are five safe, gentle exercises you can do indoors to help keep your body strong and your spirits high.
Talk to Your Doctor First
Check with your doctor before starting a new exercise routine, especially if you have balance issues, joint problems, or health conditions. They can help guide you toward safe and helpful movements.
1. Seated Marching
This simple move helps get your heart rate up and strengthens your hips and thighs—all while sitting down.
How to do it:
Sit tall in a sturdy chair with both feet flat on the floor.
Lift one knee as high as you comfortably can, then lower it back down.
Switch to the other knee.
Repeat 10–15 times per leg.
To make it more fun, march in rhythm to music or count out loud.
Tip: Keep your core engaged (tighten your belly gently) as you march to improve posture.
2. Wall Push-Ups
Wall push-ups are great for strengthening your arms, shoulders, and chest—without the strain of floor push-ups.
How to do it:
Stand facing a wall, about an arm’s length away.
Place your palms flat on the wall at shoulder height.
Bend your elbows and lean your body toward the wall.
Push back to your starting position.
Do 10–15 reps.
Tip: Keep your body in a straight line (don’t let your back arch). You should feel your upper body working, not your lower back.
3. Toe and Heel Raises
This simple standing move helps strengthen your calves and ankles, which are key for balance and walking.
How to do it:
Stand behind a chair and hold the back for support.
Slowly rise up on your toes, then lower your heels.
Then lift your toes (heels stay on the ground), then lower them.
Repeat 10 times each.
Tip: If you feel wobbly, keep your hands lightly on the chair the whole time.
4. Seated Arm Circles
This move keeps your shoulders flexible and helps improve circulation.
How to do it:
Sit tall in a chair with your feet flat on the floor.
Extend your arms straight out to the sides.
Slowly make small circles with your arms, going forward 10 times, then backward 10 times.
Tip: If holding your arms up is too tiring, do this with shorter time periods and build up slowly.
5. Standing Side Leg Lifts
This gentle move works your outer hips and helps with balance.
How to do it:
Stand behind a chair, holding the back for support.
Slowly lift one leg out to the side, keeping it straight.
Lower it back down with control.
Do 10 repetitions, then switch legs.
Tip: Don’t lean to the side—try to keep your upper body straight and still.
6. Gentle Stretching
Stretching may not feel like exercise, but it plays a big role in how your body feels every day. Gentle stretching can help keep your joints flexible, improve your posture, and make daily movements easier.
How to do it:
Start with a seated or standing position.
Slowly reach both arms overhead and hold for 5-10 seconds, then lower.
Gently roll your shoulders forward and backward a few times.
Stretch one leg out in front of you and lean forward slightly to feel a stretch in your hamstrings.
Hold each stretch for 10-20 seconds, breathing deeply. Don’t bounce.
Tip: Stretching is great after your other movements, but even five minutes a day on its own can make a difference.
Bonus Tips to Keep Moving This Winter
Set a Schedule: Pick a regular time to move every day, like after breakfast or before lunch.
Dress Comfortably: Wear clothes that allow you to move easily and shoes with good support.
Keep Water Nearby: Even indoor workouts need hydration.
Listen to Your Body: Start slowly and rest when needed. Some movement is better than none.
Add Variety: Turn on music, try a gentle yoga video, or join a virtual senior fitness class for variety.
Modify as You Get Strong: Ready for more of a challenge? Try holding a can of soup while you do arm circles, or graduate from marching while seated to marching in place while standing.
Why Movement Matters
Staying active, especially during the colder months, does more than keep your muscles strong. Regular movement:
Boosts circulation, helping blood move freely and warming you up naturally.
Supports joint health, which reduces stiffness and keeps you mobile.
Improves mood and helps fight off the winter blues.
Helps prevent falls, which are more common when your muscles are weak or tight.
Even if it’s just a few stretches in the morning or marching in place while watching TV, every bit counts.
Your Body Will Thank You
Winter may keep you indoors, but it doesn’t have to slow you down. With just a few simple exercises, you can boost your energy, protect your health, and stay more independent. Movement is one of the best gifts you can give yourself—no matter the season.
So grab a chair, press play on your favorite music, and get moving. Your body will thank you.
Sources:
National Institute on Aging: https://www.nia.nih.gov/health/exercise-and-physical-activity
Centers for Disease Control & Prevention: https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
Centers for Disease Control & Prevention: https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html