In most parts of the U.S., summer can be a scorcher. The heat and humidity make it tough to stay active, especially for seniors. When it’s really hot outside, it’s easy to get overheated, which can be dangerous. Heatstroke and heat exhaustion are serious problems that happen when your body gets too hot. Seniors are more likely to experience these issues because as we grow older, our bodies become less able to control body heat.¹

If you’re a senior or caregiver looking for ways to stay active despite the summer heat, keep reading. We’ve compiled a list of easy yet effective exercises that can help you stay fit while staying indoors.

Staying cool and active: The indoor advantage

Exercising indoors has many benefits. It’s a great way to stay fit and healthy without putting yourself at risk of heat-related illnesses. Let’s take a closer look at why indoor exercise is a smart choice.

• Avoid the heat: By staying indoors during the hottest months, you can stay safe from heatstroke and heat exhaustion.
• Cool comfort: Indoor spaces often have air conditioning, which can make exercise much more comfortable. Even if you don’t have A/C, fans and shade can help you stay cool and prevent overheating.
• No sunburn: Spending too much time in the sun, especially without using sunscreen, can damage your skin and increase your risk of skin cancer.2 When you exercise indoors, you don’t have to worry about getting sunburned.
• Exercise all year: Starting an indoor fitness plan in August helps you establish healthy habits that can carry into the rest of the year, no matter the weather.
• Make friends: Many gyms and senior centers offer group exercises classes, which are great for socializing and meeting new friends.

Precautions to take when exercising indoors

Before you start exercising indoors, here are some important safety tips to take note of:

• Drink up: Drink plenty of water before, during, and after you work out.
• Listen to your body: Stop if you feel dizzy, lightheaded, or sick to your stomach.
• Wear comfy clothes: Wear loose-fitting clothing that lets your skin breathe.
• Choose good shoes: Wear shoes that support your feet to help you avoid falls.
• Talk to your doctor: Before you start any new exercise program, consult your CenterWell primary care provider.

Fun and effective indoor exercises for seniors 

You don't need fancy equipment or a gym membership to stay active indoors. We’ll show you some simple and effective exercises that seniors can do at home or in a community center. These exercises are designed to be safe, accessible, and enjoyable for all fitness levels.

Low-impact cardio to get your heart pumping

Cardio exercises are great for your heart and lungs. Here are some low-impact options you can do indoors.

Walking indoors

Walking is good for your heart, legs, and bones. You can walk around your house, at the mall, or on a treadmill. If you’re just getting into a walking routine, start with short walks and slowly add distance over time.

Stationary cycling

A stationary bike is a great way to get a workout without putting too much stress on your joints. Biking is good for your heart and legs. Be sure to adjust your bike seat to a comfortable distance before you start pedaling.

Dancing

Dancing is good for your heart, helps with coordination, and is lots of fun. You can try line dancing, ballroom dancing, or even chair dancing. Look for a dance class near you or find dance videos online.

Strength training to build muscle and bone

Strength training helps you build muscle and keeps your bones strong. Here are some exercises you can do without even going outside.

Chair exercises

With chair exercises, the possibilities are endless. You can do bicep curls or leg extensions, or even march in place while sitting. Chair exercises help you get stronger, improve your balance, and stay flexible. There are easy and challenging versions of each exercise, so you can find what works for you.

Resistance band exercises

Resistance bands are stretchy bands that you can use to make your muscles work harder. They’re good for strength and flexibility. Start with a light band and work your way up to stronger ones as your muscles get stronger.

Light weightlifting

Lifting weights can help you build strength and keep your bones strong. It’s important to use the right form so you don’t get hurt. If you’re new to weightlifting, consult with a physical therapist or personal trainer to get tips.

Flexibility and balance to prevent falls

Exercises that focus on flexibility and balance make you steadier on your feet, which can help prevent trips and falls. Here are some options to try if better balance is your goal.

Stretching

Stretching helps you move easier, stay flexible, and relax. Common stretches target your hamstrings, calves, or shoulders, but there are stretches available for everyone. A good safety tip is to hold each stretch for 20-30 seconds without bouncing and breathe through each stretch.

Yoga

Chair yoga and restorative yoga are gentle types of yoga that are perfect for seniors. Yoga helps you stay flexible, improve your balance, relax, and reduces stress. Look for a yoga class near you or find instructional yoga videos online.

Tai chi

Tai chi is a gentle exercise that involves slow, flowing movements. It helps you with balance, coordination, relaxation, and stress reduction. Like yoga, you can find a tai chi class in your area or watch videos online.

Making indoor exercise fun and engaging

It can be hard to stay motivated when starting a new workout routine, but adding some entertainment makes every task more enjoyable. Here are some fun ideas that will have you counting down the minutes until your next workout:

• Exercise while watching TV: Do chair exercises or walk in place while catching up on your favorite show.
• Listen to audiobooks while working out: Make your walk or bike ride more interesting with a book.
• Listen to music or a podcast: If audiobooks aren’t your thing, put on your favorite song or podcast while you work out.
• Join a group: Take an exercise class at a community center or gym to turn your workout into a social outing.
• Find a workout buddy: Exercise with a friend or family member—not only can they provide company, but they can act as a source of motivation as well.

Finding indoor exercise programs

If you don’t want to work out at home but aren’t sure where else to go, here are some ideas:

• Local community center or senior center: Many community centers offer group exercise classes and other indoor activities for seniors.
• YMCA: Your local YMCA will offer a variety of social activities and exercise classes.
• The gym: Many gyms offer personal training and group exercise classes.

Don’t let the heat keep you from staying active and healthy. There are plenty of fun and safe summer activities for seniors that can be done indoors. Try some of the exercises and tips in this blog, and you’ll enjoy a healthy and happy summer.

Disclaimers:

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• “Body Temperature: What Happens When We Age?” Columbine Health Systems Center for Healthy Aging, Colorado State University, last accessed June 9, 2025, https://www.research.colostate.edu/healthyagingcenter/knowledge-hub/aging-basics/body-temperature.
• “Age-Related Changes in Skin May Contribute to Melanoma Metastases,” Johns Hopkins Medicine, last accessed June 9, 2025, https://www.hopkinsmedicine.org/news/newsroom/news-releases/2024/03/age-related-changes-in-skin-may-contribute-to-melanoma-metastases.