Fun Indoor Exercise Routine That Combines Music and Movement
A fun indoor exercise routine that combines music and movement can really help older adults in Port Orchard, WA, keep up with fitness. Our ideas include rhythm walk around the room, chair dance fitness session, gentle stretch-and-sway routine, and a beat-based balance circuit.
According to the CDC, 28% of older adults are physically inactive, and many more don't meet the recommendations for physical activity. They say that regular physical activity is vital for healthy aging and can prevent chronic health conditions, so it's essential for seniors in Port Orchard, WA, to get moving.
An easy way to do this is through a fun indoor exercise routine that utilizes music. That way, you'll stay pumped and motivated!
Is It Okay to Work Out With Music?
Yes, it's definitely okay to work out with music! In fact, it's often beneficial, as it:
- Adds enjoyment
- Improves focus
- Makes physical activity feel less tiring
According to Right as Rain by UW Medicine, music triggers the release of dopamine, so it can improve mood and stress levels. It can also reduce symptoms of physical pain or emotional distress. Plus, the steady beat can help you maintain balance and rhythm during your exercises.
Just remember to keep the volume at a safe level so you can still be aware of your surroundings, especially if you're using equipment.
What Is the Best Music to Listen to While Working Out?
The best music to listen to while working out is whatever makes you feel energized without overwhelming your senses. It can be good to choose music that brings back positive memories, as this can boost your mood and add extra motivation to keep at your workout routine.
Workouts for Music-Based Senior Fitness
Now that you know that music is good for exercise, you might be wondering what workouts are safe and effective for older adults. Here are a few indoor senior activities you can do that combine music and movement.
Rhythm Walk Around the Room
A rhythm walk is a type of indoor walking exercise that's exciting since it uses music to guide your pace and movements. Plus, it's easy to set up and do!
Simply put on a playlist with some nice tunes. As the music plays, walk around the room or down a hallway, making sure to match your steps to the beat.
To keep things interesting, add a light movement when the chorus starts, such as:
- Arm swings
- Gentle knee lifts
- Side steps
Chair Dance Fitness Session
Dance for aging adults is always great, as it can lift your mood and provide a social setting for connections. And chair dancing is optimal for seniors since there's less risk of losing balance.
Sit in a chair, put on music, and move your arms, torso, and legs to the rhythm. If you feel comfortable, you can add small handheld weights or resistance bands to get some strength training benefits.
Gentle Stretch-and-Sway Routine
This is another easy exercise to do since you don't need anything to set it up. With this routine, you'll want to use relaxing tunes.
Start with a few deep breaths, then slowly stretch the following:
- Arms
- Shoulders
- Neck
- Legs
Next, transition into swaying gently from side to side. Because this exercise is so soothing and calming, you can use it in the morning for mobility or in the evening for winding down.
Beat-Based Balance Circuit
A beat-based balance circuit can help improve the following for fall prevention:
- Stability
- Ankle strength
- Body awareness
When you combine movement for mood with exercise, then physical activity feels less intimidating and more enjoyable. Exercises you can try include:
- Heel-to-toe walking
- Single-leg stands
- Side leg lifts
Choose songs with a moderate tempo, and use the beat to time each movement. As you get more comfortable, add arm movements or light marching in place to engage more muscle groups.
Frequently Asked Questions
Is It Better to Work Out in Silence or With Music?
Whether it's better to work out in silence or with music will depend on your personal preferences and how your body responds during movement.
In general, most older adults find it helpful to work out with music because it:
- Boost motivation
- Provides a steady pace
- Makes indoor workouts feel more enjoyable
- Helps reduce feelings of fatigue
However, silence can be beneficial if you want to really focus. For example, you may want to hone in on your breath or balance. Plus, silence is good if you're easily overstimulated or if you use workouts as a form of meditation.
What Is a Good Playlist for Walking?
A good playlist for walking should include enjoyable and steady-tempo songs that can help you maintain a comfortable rhythm. For seniors, we'd suggest aiming for music that's in the 100-125 beats-per-minute (BPM) range. This is fast enough to energize you, but you won't feel overwhelmed.
Include a variety of tempos so you can warm up, walk at a steady pace, and then cool down safely.
How to Make a Workout Playlist?
To make a workout playlist, you should choose songs that match your energy, pace, and exercise style. A good starting point is picking music you genuinely enjoy, as familiar favorites can boost motivation.
Next, think about the structure of your workout. Choose a few slower songs for warming up, then steady and upbeat music for your main workout. If you're doing strength training or faster routines, then consider songs with strong rhythms or inspiring lyrics.
For the cooldown period, opt for softer and calmer tracks. These can help transition your heart rate back to normal.
Start Your Fun Indoor Exercise Routine
To find physical joy in care, you should try a fun indoor exercise routine that we've suggested. When you combine it with music, it'll be so fun that you'll wonder why you didn't start working out earlier.
And if you're in a senior living community, you don't have to exercise alone either. With fellow residents, you can work on fitness together, and you just might make new friends, too.
Liberty Place has award-winning Elevate® culinary offerings where residents enjoy restaurant-style dining. To get more information about senior living in Port Orchard, WA, get in touch with us today.