Simple Ways to Incorporate More Movement Into Daily Life for Seniors

Keeping active is a vital part of healthy aging. However, it’s not about pushing yourself to extremes like marathons or daily gym visits. Instead, it’s about discovering simple, enjoyable activities you can easily include in your lifestyle. 

Here are 10 simple activities to add more movement moments every day: 

• Take a daily walk

• Stretch while watching TV

• Turn daily chores into a workout

• Sign up for a fitness class

• Incorporate resistance bands & weights

• Turn up your favorite music & dance

• Take breaks to stand & move around

• Pick active outings

• Try swimming & water aerobics

• Try an active game like pickleball

How Much Exercise Do Seniors Need? 

The Centers for Disease Control and Prevention (CDC) recommends that adults 65 and older aim for at least 150 minutes of moderate-intensity exercise per week. Moderate-intensity can include brisk walking, swimming, or dancing. 

Additionally, seniors should incorporate strength training exercises (like light weightlifting or yoga) at least twice weekly to maintain muscle strength. 

Even small bursts of activity, like a 10-minute walk, can add significant health benefits over time. 

The Health Benefits of Staying Active 

Why is movement so important for older adults? Exercise offers a range of physical, mental, and emotional health benefits, including: 

• Improved mobility & balance 
• More restful sleep
• Enhanced heart health 
• Stronger muscles & bones
• Elevated mood 
• Improved cognitive health

While these benefits are wonderful, we understand that fitting exercise into a full day or finding the energy to start can be challenging. We have some simple ideas to make adding more movement to your day feel easier and more rewarding.

Ways to Add More Movement to Your Day 

Even if you’re new to exercise, there are plenty of low-impact, attainable ways for seniors to stay active. Here are some ideas to help you effortlessly incorporate more movement into your daily life. 

1. Take a Walk Every Day 

Walking is one of the easiest and most effective ways to stay active. It’s accessible for all fitness levels and offers numerous benefits, including reducing joint pain, strengthening the heart, lowering blood sugar, toning legs, and enhancing mood.

Whether it’s a stroll around your neighborhood, a walk in the park, or laps in the hallway, walking is a fantastic low-impact option for seniors. 

If you prefer some company while you walk, invite a neighbor, family member, or fellow resident in your senior living community. Walking with friends is motivating and a great way to foster connections. 

2. Stretch While Watching TV 

Gentle stretching exercises help you keep a good range of motion, and this flexibility is what makes staying active and enjoying movement much easier.

Turn your living room into a mini workout space! While watching your favorite shows, try some gentle stretches or seated yoga exercises. Stretches that focus on loosening your neck, shoulders, and hips can help you stay limber without even getting off the couch. 

3. Turn Chores Into Workouts 

Household chores can double as exercise, and studies suggest they’re linked to a lower risk of dementia and increased motivation. 

Activities like gardening, vacuuming, sweeping, or washing windows require movement and effort. The key is to approach these tasks mindfully, keeping good posture and staying engaged. 

4. Join a Senior Fitness Class 

Check out senior-friendly fitness classes in your area or your senior living community. Classes like yoga, aqua aerobics, or tai chi are excellent ways to improve physical health while socializing with friends or neighbors. 

Fitness classes are particularly beneficial since they are often tailored to your age group, ensuring moves are safe and accessible. 

5. Use Resistance Bands or Light Weights 

Strength training can help aging adults retain independence through improving endurance and balance.

Small pieces of equipment like resistance bands or light dumbbells can make strength training fun and simple at home or in a group setting. These versatile tools allow you to work on key muscle groups like your arms, legs, and core without adding stress to your joints. 

6. Dance It Out

Love music? Dancing is a joyful way to stay active while lifting your spirits. Put on your favorite playlist and dance like no one’s watching. Or join a local dance class. It’s not just fun—dancing improves cardiovascular health, balance, and coordination. 

7. Stand Up & Move Regularly 

If you spend a lot of time sitting, make an effort to stand up and move around every hour. Set a timer as a reminder to stretch, march in place, or walk around for a few minutes. 

You can challenge yourself to stretch during every TV commercial, walk while the coffee is brewing, or add movement to a routine task.

8. Go for Active Outings 

Make your outings more movement-focused. Visit the zoo, a museum, or a botanical garden, where walking is part of the experience. Even leisurely window shopping at a local mall gets you on your feet and moving.

9. Explore Swimming & Water Aerobics 

Swimming is a rewarding, low-impact exercise, especially for those with joint pain or arthritis. Water buoyancy supports your body, making it easier to stay active without discomfort. 

Many senior-friendly centers and communities offer access to pools where you can swim laps or join water aerobics classes designed for older adults. 

10. Play Games That Get You Moving 

Do you enjoy interactive games? Activities like bocce ball, cornhole, or pickleball offer a fun way to stay active while enjoying friendly competition with others. 

Some seniors also enjoy using technology like Wii Sports or Just Dance video games—these are great for introducing movement in a playful, tech-savvy way! 

Making Fitness a Lifestyle 

Consistency is the secret to staying active. Find activities you enjoy and prioritize them in your routine. The beauty of moving more is that it doesn’t have to feel like a chore—it can be an exciting opportunity to connect with others, explore new hobbies, and celebrate your health. 

Mira Vie Senior Living is a group of senior living communities passionate about supporting residents in leading vibrant, active lives. Schedule a tour of one of our communities in New Jersey today to learn more about how we can support you or your loved one’s active lifestyle and health.