8 Tips for Seniors to Keep Active, Online Exercise & Nutrition Strategies


As Online Certified Nutritionists, we understand that staying active is an essential part of a healthy lifestyle, especially for seniors. During these times of virtual living, it can be challenging to maintain a comprehensive exercise routine, but it’s crucial to prioritize movement for both physical and mental well-being.

There are four pillars of senior fitness: strength training, cardio, balance, and flexibility. Fitness doesn’t have to mean preparing for a sports event, but rather maintaining independence. Here are some tips to stay active and safe while at home:

  1. Sit less, move more: Take breaks from sitting and incorporate active chores like washing dishes, dusting, or taking out the garbage. You can even do seated knee lifts, arm circles, kicks, and foot slides if you can’t stand or walk.
  2. Take a walk: If you live in a less populated area, take a brisk walk around the block when there are fewer people out. Remember to follow quarantine guidelines.
  3. Take the stairs: If you live in an apartment building with stairs, walk up and down them for balance, but be careful not to touch surfaces that many others have touched.
  4. Pump up the music: Create a playlist of your favorite songs and move around the house for 15 minutes each day. Add a song each day to build up endurance.
  5. Get to gardening: If you have a small yard or garden, now’s the time to get to work. Being outside and active is good for both mind and body.
  6. Tai chi: Check out some tai chi for beginners videos to get your heart rate up while working on your range of motion.
  7. Strengthen your core: Good posture comes from a strong core. Try these three easy, at-home exercises to strengthen your core:
  • Semi-sits: Stand in front of a chair with your abdominal muscles tight. Move to sit down and stand back up before sitting all the way. Repeat five times.
  • Leg lifts: Lie on your back with your legs flat. Tighten your abdominal muscles and lift each leg five inches off the floor. Hold it, then lower it. Repeat five times on each side.
  • Side bends: Sit on a chair. Put one hand behind your head and extend your other arm straight out to the side. Lean to the side, keeping your abdominal muscles tight throughout the movement. Return to sitting position. Repeat on the other side. Do this five times each.
  1. Join an online exercise class: Many virtual fitness classes are available during this time to keep people connected, safe, and active.

Remember, safety and health come first. Don’t exercise if you’re experiencing any cold or flu-like symptoms. Stay active, and stay well!