How to Stay Active All Day at Home: Best Tips for Elderly

Best tips for seniors on how to stay active all day at home - from basic workouts with instructors and video guides to dancing lessons and ping pong games
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Last updatedLast updated: September 30, 2022
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Staying active is an essential part of healthy living, though it can be hard to get moving at times. Chilly weather, chronic health conditions, and maintaining a house can all contribute to a sedentary lifestyle. When you do have a few moments to yourself, you may just want to sit and relax with a good book or a favorite television program.

Unfortunately, the longer you go without exercise, the harder it can be to get back into it. That’s why it’s important to figure out how to stay active all day at home. There are several activities you can try to keep you moving and improve your physical health. Let’s take a look at the best options for seniors who want to fit some fun exercises into their lifestyle.

Optimal Activity Level for Seniors

How to Stay Active All Day at Home: Best Tips for Elderly

For seniors, the optimal activity level is about 150 minutes a week, which is just under 22 minutes each day. Of course, not everyone can manage this amount of activity each day, especially if they weren’t active before. If you don’t reach your fitness goals every week, don’t fret. Even a few minutes of activity each day is better than nothing, so do what you can, working your way up to higher levels as your endurance and strength improve.

Be sure to choose activities that are safe for any conditions you have. Stick with options that increase your heart rate, build muscle, and improve balance. If you notice side effects, like chest pain or difficulty breathing, consult your doctor immediately.

Best Ways for Elderly to Stay Active at Home

Learning how to stay active all day at home for old people is easier than you think. Several activities can get you moving safely and comfortably. You can even mix it up, picking the activities you enjoy to make exercise as fun as it is healthy.

Workout videos for seniors

One option for seniors who want a safe workout without a lot of expensive equipment is to check out workout videos designed for people their age. There are several options online to pick from, including chair exercises that work the legs, hips, and arms using your own weight, ankle weights, or resistance bands. You can find such videos on YouTube or other online sources, using whatever equipment you have at home.


Dancing is one of the most entertaining forms of physical activity, which is why it is included in so many celebrations. Even if you’re not the best dancer on the floor, you can have a good time moving to the music. There are also several health benefits Trusted Source Line dancing helps seniors improve health, balance Many Wednesdays, Dianne Martin can be found line dancing with friends at Green Street Recreation Center in Longview. from dancing, including improved cardiovascular health, strength, endurance, balance, flexibility, and agility. Dancing also increases bone health and helps you shed those unwanted pounds while boosting brain power and mood. You can dance on your own at home or take a dance class to get out of the house and interact with others.

Lifting weights

Lifting weights is a great activity for seniors to help build and maintain muscle mass. There are other benefits as well, including improving sleeping habits and mood. Before you begin, consult with your doctor to be sure this activity is safe for you. Then start small, lifting lighter weights a couple of days each week. Over time, you can raise the weight level and frequency, though don’t overdo it or you could risk injury.

Ping pong or air hockey

Indoor games are another fun activity that gets you moving without too much strain on your body. Air hockey and ping pong are low-impact games that still require the use of your entire body to play. In fact, you can burn up to 300 calories for a single hour of gameplay. Be sure to get a quality table for these games. The GoSports Mid-Size Table Tennis Game Set comes with everything you need, including the table, net, paddles, and balls, and it is fully assembled for quick setup indoors or outside.

Video gaming

Though the video games of the past required sitting with a controller in your hand, the more modern systems offer a wide range of games that get you on your feet and moving. The Wii is one of the most popular for physical activities, including interactive games like tennis, bowling, skiing, or yoga, so you can choose the sport you like best to play on your own or with a group.

Yoga and balance exercise

As we age, proper balance becomes more difficult to maintain, leading to more frequent falls. To counter this issue, it’s a good idea to incorporate yoga and other balance exercises into your routine. Many yoga poses are designed to improve your balance Trusted Source The Benefits of Yoga for Seniors At what age do we become afraid of the floor, believing if we get down, we might never get up? , including tree pose and standing bow pull. Yoga also improves muscle strength, stability, and flexibility. Other benefits include mindfulness, relaxation, better sleep habits, and reduced depression symptoms.

Walk around the house

Walking is one of the best exercises for seniors since it can be incorporated into any daily activity. You can walk wherever needed when running errands, visiting loved ones, or just for fun. Of course, the weather doesn’t always cooperate, so if it’s rainy or cold out, you may not be able to walk outside.

Luckily, you don’t need to leave the house to get a walk in. You can walk around your house as much as you like, doing laps around your living room, kitchen, or your entire home if you like. If you need assistance during your walks, you can try one of the best walkers for seniors to help you maintain your balance. These come in several sizes, so you can get a narrow one for your home or a higher one to prevent stooping.  Many even have storage areas or seats if needed.

If you don’t need the full support of a walker but still want something in hand for a bit of extra support, the best quad canes could come in handy. These are more stable than regular canes, made of extremely durable materials, and ergonomic for increased comfort while you walk around.

Use exercising equipment

Not everyone has a gym near their home that they can join to use the equipment. Gym memberships can also be quite expensive for those with a limited budget. There are other options, including a wide variety of equipment options available to try out. There are hand weights, wrist and ankle weights, and resistance bands.

You can also try out a stationary bike to do some indoor biking. The best pedal exercisers for seniors are the foot pedals alone, so they give you a similar workout without taking up too much space. Some of them can be used for arm workouts as well as leg exercises for added convenience.

Treadmills are another good option, allowing you to walk, jog, or run in the safety of your home, no matter the weather outside.  A good option is the Sunny Health & Fitness SF-T7857 model, which has a low treadmill deck, multi-grip handrails, a user-friendly console, and bottom wheels for quick and easy transport.

Personal trainer

How to Stay Active All Day at Home: Best Tips for Elderly

If you’re new to working out, a personal trainer can work with you to decide on a fitness plan based on your strengths and capabilities. They will also guide you as you perform your exercises, ensuring proper form to prevent pain or injuries. You can see a personal trainer in person or through online instruction using Zoom if needed.


Housework is a never-ending task in any home, so why not use it as a way to get some much-needed exercise? Simple tasks like dusting, sweeping, vacuuming, or wiping down counters burn more calories than you realize. In fact, it’s possible to burn up to 300 calories during an hour of housework and increase cognition, memory, flexibility, and mobility.

Final Thoughts

Exercise is essential for those of all ages, though it is especially important for seniors to reduce the chances of developing medical conditions like heart disease or diabetes. That’s why learning how to stay active all day at home is a must for the elderly members of society. Not only does regular exercise improve their strength, flexibility, and balance, but it also helps seniors maintain their independence and improves their brain health. With so many different exercise options available in and out of the home, it is almost impossible not to find at least a few you’ll enjoy.


Line dancing helps seniors improve health, balance
Many Wednesdays, Dianne Martin can be found line dancing with friends at Green Street Recreation Center in Longview.
The Benefits of Yoga for Seniors
At what age do we become afraid of the floor, believing if we get down, we might never get up?
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