When the summer heat makes going outside unbearable, it’s tempting to want to flop on the couch with a cold drink and not move until October. But staying active is one of the best things you can do for your body, brain, and overall wellbeing.
The good news is you don’t need a gym membership or fancy equipment to keep up with your senior fitness goals, even during a heatwave. We’ve gathered up some of the most fun and functional indoor activities to help you stay moving, feel strong, and support your active aging lifestyle – no matter the weather outside.
1. Play with a Beach Ball
Who says beach balls are just for the beach? Bring the fun indoors with this light, low-impact senior workout that’s surprisingly effective for coordination, strength, and balance:
- Stand or sit in a sturdy chair and toss the ball in the air. Make it even more challenging by clapping your hands before catching.
- Pass the ball under your legs or from side to side.
- Bounce it gently off a plain wall.
- For a great shoulder workout, seated or standing, raise the beach ball overhead and lower it in front of your chest like an overhead press.
- Call out a color, number, or word each time you toss or catch the ball to work your brain too.
- With the ball between your knees or thighs, walk slowly across the room. This can help strengthen your gait and balance.
- Have a friend, spouse, or caregiver nearby? Play seated catch back and forth. Increase the distance between you for a challenge.
This playful beach ball senior fitness routine is silly but surprisingly effective to engage your core, arms, legs, and brain.
2. Have a Dance Party for Senior Fitness
You don’t need a dance floor to get groovy – just your living room and a good playlist! Dancing is a mood-boosting, low-impact way to support senior health and energy. Here are some ideas to get the moves flowing:
- Play your favorite decade (like '70s disco or '80s pop) and freestyle dance for 10 minutes.
- While seated, tap your feet or clap along with the rhythm.
- Try arm swings or step-touches while holding onto a chair for balance.
- Use scarves or kitchen towels as props; wave them to the beat for added flair and coordination.
- Do a “mirror dance” with a partner by copying each other’s movements – it’s fun and a great brain challenge.
Dancing supports heart health, mobility, and mental well-being – three of the key ingredients for a feel-good senior workout.
3. Make Chores Part of Your Active Aging Routine
Housework doesn’t just make your home sparkle; it’s also a surprisingly effective type of functional senior fitness. Your daily chores can double as a strength and movement circuit to support active aging. For example, you can:
- March in place while folding laundry.
- Do calf raises at the sink while washing dishes.
- Balance on one foot (with support nearby) while brushing your teeth.
- Do five wall pushups each time you enter the kitchen.
- Use soup cans for light bicep curls before lunch.
Every small move counts. By transforming chores into mini-senior workouts, you’re building strength where it matters most – in everyday life.
Check out GoGo’s free Functional Fitness classes on YouTube. These classes are designed to help you move better, feel stronger, and stay independent in your daily life, like giving you the strength to put away groceries or the flexibility to get out of a low chair. Check out our free senior workouts here to get started.
4. Create a DIY Strength Training Circuit
No dumbbells? No problem. You just need two soup cans or water bottles for a quick, effective strength circuit. Here’s a simple seated or standing senior fitness routine, regardless of your skill level:
- Bicep curls: With your elbows tucked into your waist, lift the cans toward your shoulders.
- Shoulder presses: From a neutral position, raise the cans out to the side, then lower slowly.
- Chest flys: Extend your arms out wide to the sides, then bring them together in front of you.
- Rows: While seated, lean slightly forward. Pull your elbows straight back, bringing the cans toward your ribs, as if you were rowing a boat with oars.
- Add legs: Include toe taps or seated marches to engage your lower body, too.
These simple moves help build the muscles you use every day, which makes active aging easier and more enjoyable.
5. Enjoy a Moving Meditation
You don’t have to sit still to reap the calming benefits of meditation. Moving with intention is a fantastic way to support senior health, boost circulation, and minimize stress:
- Walk slowly in a circle while focusing on your breath.
- Lift your arms as you inhale and lower them as you exhale, connecting mind and body.
- Do slow neck rolls and shoulder circles in a quiet room.
- Listen to calming music. Let it guide you into gentle, free movement – whatever feels good.
- Use a visual cue – like imagine you're painting a rainbow in the air – to stretch your body in a relaxed, natural way.
- End with seated stillness, eyes closed. Focus on how your body feels.
Want a little extra guidance? GoGo offers free guided meditations on YouTube to help you unwind.
6. Fill a Jar with Senior Workout Ideas
Not sure what workout to do today? Let fate decide! Create a “movement jar” filled with slips of paper, each with a mini senior workout or stretch on it. Each day, draw 3 - 5 to complete. You can spread them out through the day or do them all at once. This adds an element of surprise – and fun! – to your active aging routine. Some senior fitness ideas you could try include:
- March in place for 2 minutes
- 10 wall pushups
- Do a silly dance to one full song
- Touch your toes 5 times
- Hold a balance pose for 20 seconds
Pro-tip: Change the paper slips monthly to keep things fresh and exciting.
7. Stretch It Out with Chair Yoga
Whether you're looking to loosen up after a long day or just want a feel-good way to start your morning, chair yoga is a fan favorite senior workout for a reason. It’s one of the gentlest, most effective ways to stretch, strengthen, and support senior health – and all you need is a sturdy chair.
Chair yoga is considered one of the best senior workouts because it helps reduce stiffness and joint pain, improve posture and flexibility, promote circulation, and lower stress levels. Learn more about the benefits of chair yoga for senior fitness here.
Tip: GoGo offers free chair yoga classes on YouTube, designed specifically for seniors. It combines gentle movement, breathing, and relaxation for a tranquil senior workout.
Stay Cool and Stay Moving with GoGo
Just because it’s hot outside doesn’t mean you have to hit pause on your senior fitness goals. From tossing a beach ball and dancing in your kitchen to stretching in your favorite chair, there are so many ways to stay active indoors… and actually enjoy it.
The secret to active aging isn’t doing everything perfectly. It’s showing up, moving a little each day, and finding senior workout routines that work for you.
GoGo makes it easier than ever. When you join GoGoGrandparent, you’re not just getting rides, grocery delivery, or home services; you also get two free fitness classes a week, led by trained professionals. That’s eight workouts a month included with your membership. With GoGo, you can show up to senior workout classes from your living room, so you don’t even have to brave the heat.
Click here to get started and make this your healthiest, happiest summer yet – right from the comfort of your home.
