As winter settles in, staying active can become more challenging for older adults. Cold temperatures, icy sidewalks and shorter days can make outdoor activity unsafe and lower motivation to keep moving. However, staying active is essential at any age. It helps preserve strength, mobility, and independence while reducing the risk of falls and chronic health conditions. It also supports brain health and mood, which is especially important during the darker months.

Fortunately, there are many low-impact, safe ways for older adults to stay active indoors, whether at home, in a condo or apartment building or in a community space. A bit of creativity can make it easier to fit movement into your routine. Just make sure you always speak with a health professional before beginning any new exercise plan.

Indoor Exercise Options

Chair Yoga

Chair yoga is a gentle, accessible way to improve flexibility, balance, posture and circulation, without putting strain on the joints. Movements can be done fully seated or standing with the support of a chair.

Chair Yoga Poses:

• Seated Mountain Pose: Sit tall with feet flat on the floor, hands resting on your thighs. Relax your shoulders, breathe deeply and focus on lengthening your spine.
• Seated Cat-Cow Stretch: Hands on knees, gently arch your back, lifting your chest and head (Cow), then round your spine and tuck your chin (Cat).
• Seated Forward Fold: Hinge at the hips and reach your hands toward your feet, stopping wherever comfortable.
• Seated Spinal Twist: Sit tall, gently rotate your torso, and look over your shoulder. Repeat on both sides.

If you prefer guided exercise, ParticipACTION has a gentle, 17-Minute Seated Yoga routine you can try at home.

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Indoor Walking

Walking is one of the simplest and most effective forms of exercise, and you don’t need to go outside to do it. Walking supports heart health, improves circulation, maintains joint mobility, boosts energy and mood, and helps with balance and falls prevention. Even short bouts of walking throughout the day keep your metabolism active and your body moving.

Indoor Walking Options:

• Use long hallways or common areas in condos or apartment buildings.
• March in place, lifting knees as high as comfortable. For more intensity, raise your arms overhead or increase your pace.
• Visit malls, community centres, libraries or indoor tracks—many offer walking groups for older adults
• Use a pedometer or smartwatch to set goals, track steps and stay motivated.

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Strength Training

Strength training is essential for maintaining muscle mass and bone density as we age. Strong muscles protect joints, improve balance and support daily independence. One of the safest, most accessible tools for older adults is resistance bands. They allow for smooth, joint-friendly movements, can be used seated or standing and are lightweight and inexpensive.

Resistance Band Exercises:

• Seated Bicep Curl: Sit tall with the band under your feet. Hold each end of the band and curl your arms towards your shoulder. Slowly lower back down.
• Seated Row: Loop the band around your feet and hold the ends. Sit upright and pull your elbows back, squeezing your shoulder blades. Release with control.
• Lateral Arm Raise: Sit with the band under your thighs. Hold the ends and lift your arms out to the sides until they reach shoulder height. Lower slowly.
• Leg Press: Loop one end of the band around your foot and hold the other end securely in your hands. Gently push your leg forward to straighten it. Hold briefly, then return to the starting position.

Repeat each exercise 10-15 times and perform on each side if applicable. These movements can be modified to standing if balance and mobility allow. For more seated exercises, visit VHA’s Eight Chair Exercises for Older Adults with Limited Mobility resource. 

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Water Aerobics

If you have access to an indoor pool, water exercise is gentle on the joints and offers natural resistance to help build strength and cardiovascular fitness. Many condominiums, community centres and post-secondary institutions offer public swim times or aqua-fit programs designed specifically for older adults. If hot tubs are available, warm water can also provide relief for arthritis and chronic pain.

Water Aerobic Exercises:

• Water Walking or Jogging: Move forward, backward, or sideways through the shallow end to strengthen legs and improve balance. Lift your legs high and swing your arms, or pick up the pace for an added workout.
• Leg Lifts: Hold the pool edge for support and gently lift one leg to the side or back.
• Arm Sweeps: Submerge arms and sweep them forward and backward for gentle upper-body strengthening.

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Stretching and Flexibility Exercises

Stretching reduces muscle tension, improves mobility and joint comfort and helps prevent falls. Even a few minutes each day can make a difference.

Daily Stretching Exercises:

• Neck Tilt: Gently tilt your ear towards your shoulder on each side.
• Shoulder Roll: Roll your shoulders forward and backward to release tension.
• Seated Hamstring stretch: Extend one leg forward with the heel on the floor. Reach towards your toes.
• Standing Quad Stretch: Hold a chair for balance. Bend one knee, and bring your heel towards your buttocks.
• Ankle Circles: Lift one foot slightly off the ground and rotate your ankle in slow circles.

Hold each stretch for 20-30 seconds and repeat on each side. You can also incorporate slow, steady breathing to calm the mind, reduce tension and enhance mobility. For more stretches, VHA Home HealthCare also provides 7 Chair Stretches for Seniors with photos.

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Staying Active in Every Season

Not all physical activity needs to be a scheduled workout. Many of the things you already do at home—like vacuuming or climbing the stairs—can add up and help keep your body flexible, strong and moving throughout the day.

Winter may limit outdoor activities, but it doesn’t have to limit your movement. Whether you prefer chair yoga, pool workouts, or dancing in your living room with your grandkids, staying active is one of the best ways to age well. No matter what activity you choose, the goal is simply to keep moving in ways that feel safe, comfortable and enjoyable all year round.