5 Indoor Exercises for Seniors to Enjoy in the Winter

Especially if you live in a cooler climate, exercising in the winter can be challenging. But no matter where you live, it shouldn’t stop you from getting the physical activity you need to stay strong and fit. Exercising for seniors is important and the Centers for Disease Control and Prevention1 recommends clocking in about 150 minutes per week of moderately intensive physical activity. Ready to punch the clock? Here are a few exercises you can do inside this winter:

Walk around

Don’t worry: You don’t have to invest in a treadmill for your home (unless you want to). Walking around an indoor track, mall, museum or office building are just a few ideas to get you out of the house and on the move. According to SilverSneakers2, walking is a low-impact activity to help keep your bones strong.

Yes to yoga

Just say ommm. Yoga is a low-impact practice, geared to building core strength and improving balance, cites SilverSneakers3. This combination helps reduce your risk of falls. Anybody can try yoga because there are so many types of forms. You can even do yoga from the comfort of your chair. Whether you’re looking for restorative or challenging poses, you might enjoy taking a class at a local yoga studio, recreation center or from watching videos online.

Dive in

If your local recreation center or gym has a pool, now might be a good time to get your toes wet. It’s pretty common for most indoor pools to offer water aerobics or swimming classes. Both are low-impact activities. Moving in water can help support your joints and help build muscle strength, says SilverSneakers.4 PS: Still looking for another place to walk? Try the water. It’s easier on your feet, knees and hips, reports SilverSneakers.5

Crank up the tunes

Dancing is an aerobic exercise that builds core strength, improves flexibility and reduces stress, cites Everyday Health.6 From tango to ballet, there are so many dance styles to fit your mood and interest. Your local dance studio or gym might have a roster of classes, but you could always take one virtually, if you prefer. Or not! Turn up the music and let the rhythm move you.

Focus on strength

Strength exercises (also known as resistance training) help keep your bones strong and reduce your fall risk, notes SilverSneakers.7 Examples include:

  • Using resistance bands
  • Wall push-ups
  • Lunges
  • Crunches
  • Squats
  • Lifting weights

You can watch videos of how to do all these exercises online, but if you’re new to strength training and have questions, it might be a good idea to make an appointment with a personal trainer at your local gym or recreation center.

As you can see, there are plenty of ways to stay on the move this winter, even if you find yourself indoors. Lace-up your sneakers and get going!


  1. “Physical Activity is Essential for Healthy Aging,” the Centers for Disease Control and Prevention, last accessed September 9, 2022, https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=Adults%20aged%2065%20and%20older,of%20activities%20that%20strengthen%20muscles.
  2. “8 Best Low-Impact Workouts for Older Adults,” SilverSneakers, last accessed September 9, 2022, https://www.silversneakers.com/blog/low-impact-workouts-older-adults/
  3. “8 Best Low-Impact Workouts for Older Adults”
  4. “8 Best Low-Impact Workouts for Older Adults”
  5. “8 Best Low-Impact Workouts for Older Adults”
  6. “9 Reasons Dancing is Good for Your Health,” Everyday Health, last accessed September 9, 2022, https://www.everydayhealth.com/fitness-pictures/health-benefits-of-dance.aspx#diminish-depression
  7. “Everything You Need to Know About Strength Training,” SilverSneakers, last accessed September 9, 2022, https://www.silversneakers.com/blog/strength-training-for-seniors/