Who says staying active means missing your favorite serial or cricket match? With just a little movement during your screen time, you can improve flexibility, boost circulation, and keep your joints happy—all without leaving the living room.
Here are some gentle, safe, and senior-friendly exercises you can do during commercial breaks or even while the show’s on!
1. Seated Leg Lifts
How to do it:
Sit upright on your sofa, knees bent. Slowly lift one leg straight in front of you, hold for a few seconds, and lower it. Repeat with the other leg.
Benefits: Strengthens thigh muscles, improves knee mobility.
2. Ankle Rolls
How to do it:
While sitting, lift one foot slightly and roll your ankle in slow circles—clockwise, then anti-clockwise.
Benefits: Helps reduce stiffness and improves circulation, especially for those who sit long hours.
3. Shoulder Rolls
How to do it:
Sit tall, roll your shoulders forward in a circular motion for 10 seconds, then reverse.
Benefits: Relieves tension in the shoulders and neck—great after a long day.
4. Arm Circles or Punches
How to do it:
Stretch your arms out and gently make small circles, or try slow, light punches forward and up.
Benefits: Good for shoulder mobility and upper-body strength.
5. Neck Stretches
How to do it:
Slowly tilt your head to one side, hold for a few seconds, then switch. Do the same looking up and down gently.
Benefits: Reduces stiffness and improves neck flexibility.
6. Calf Raises (During Breaks)
How to do it:
Stand up and slowly lift your heels off the ground, balancing on your toes. Hold for a few seconds, then lower.
Benefits: Strengthens calf muscles, boosts circulation.
7. March in Place
How to do it:
During ad breaks, stand and march in place slowly, lifting knees as high as comfortable.
Benefits: Great for heart health and leg muscles without too much strain.
Bonus Tip: Use Light Weights or Water Bottles
Hold light dumbbells or filled water bottles for a few of these moves to add gentle resistance and build strength.
Conclusion
At Sukoon Unlimited, we make fitness feel natural and joyful for seniors. Whether you're interested in chair yoga, light workouts, or movement sessions you can do while watching your favourite shows, we have the right support for you. Our virtual wellness resources and community support are designed to help you stay active, flexible, and happy—at your pace and comfort level.
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