Simple, at-home exercises for the body and mind

Check-in with your body.

During times of uncertainty, it’s easy to feel frustrated by disruptions that affect our regular routines. To stay optimistic and motivated, it’s good practice to focus on the things you can control to help keep your mind at ease and your body active. We encourage older adults to get up and move at least 30 minutes every day to fuel energy, improve focus and strengthen immune systems. Here are some simple exercises and mindful tips you can follow to increase your daily dose of physical activity at home.


  • Seated chair workouts. Seated exercises are a great way to build upper body strength and increase mobility in the arms, especially if you want to improve your flexibility or balance. Grab a sturdy chair, plant your feet firmly on the ground and search Chair Exercises for Seniors” on YouTube for a number of different routines.
  • Yoga. Start your day with a brief yoga practice to keep your mind and body connected. If you have trouble balancing, use a nearby chair or sturdy surface to support your body weight as you flow through slow, gradual movements. Follow along with certified instructors at SilverSneakers on YouTube and use the time to focus on your mindset while you build a well-balanced routine. 
  • Walking. Taking a walk every day will increase your resting heart rate and can help clear your mind. If you’re walking outside, be sure to practice social distancing and remain six feet away from passerbyers. 
  • Stretching. Make sure you stretch after large motions and movements to prevent injury, strain and muscle aches. After any workout routine, stretching for just 2 to 5 minutes can help provide a good cool down and flush out any lactic acid build-up in your muscles.

Tips and tricks

  1. Set a daily goal. 
  2. Stay hydrated.
  3. Check-in with your body. 
  4. Listen to music. 
  5. Write down or journal how you’re feeling.