Alternative Home Exercises

Many fitness centers and gyms are closed in support of containing COVID-19. We are all expected to do our part to maintain the recommended social distance, but Senior Games athletes can still follow a fitness routine to prepare to qualify for next year’s National Senior Games. Make lemons into lemonade by taking advantage of the moment to evaluate your overall training program and build a solid fitness foundation!


Physical Activity Disrupts Social Distance Blues

  • Maintaining the recommended physical distance can interfere with our normal exercise routines and social connections. An alternative to sport-specific activities is a general physical activity that is intense, moderate or light.  Gardening, heavy housework, sweeping and raking are examples of health-enhancing physical activities. Learn ways to keep moving in your own space from the National Institute on Aging at NIH. 


NSGA Partner, Ageility had put together a sample workout routine on "How to Workout While Stuck at Home"

  • Recent challenges surrounding the COVID-19 (coronavirus) outbreak has left the country stuck at home in order to help prevent the spread of this infectious disease. Restrictions have been placed by the local and federal government to minimize social contact.  Many businesses are shuttering their doors including gyms in order to keep people safe. Most of us have dramatically adjusted our routines to cope, which includes our workout regimes. With all the gyms closed until further notice, you can continue on your journey of health and wellness by working out at home.


NSGA Health and Wellness Director Andrew Walker collected the following tips and resources to help keep you moving:

  • Designing an Effective Training Program: Wisdom from a Master Coach - The March edition of The Long Run NSGA newsletter has an excellent Senior Health and Wellness Q&A with renowned running coach and author Roy Benson offering sage advice about the key elements of a solid training plan. 

American Council on Exercise (ACE) articles

  • We have curated several whole body, circuit routines from ACE, a longtime NSGA partner. The following hyperlinks include routines that are effective, provide variety and can be practiced at home or outdoors while respecting social distance.

YMCA Resources

  • YMCA of the USA, another NSGA partner, reports that the “Y” is developing virtual group exercise classes that will allow members to log in remotely to join a workout. Watch for this resource to be introduced to members soon.

NSGA Games Ready and SAFE web section

  • This is also an opportune time to integrate activities and resources designed specifically for Senior Games athletes. These resources are research based, coming from the Senior Athlete Fitness Exam (SAFE) assessments collected at The Games since 2011. Quick links to articles:


“Exercise is Medicine” program of the American College of Sports Medicine (ACSM)

  • ACSM has released a comprehensive overview of the relationship between physical activity and COVID-19 in their position statement Staying Active During the Coronavirus Pandemic. In addition to practicing the recommended public health guidelines, ACSM reminds us to stay positive, be smart, act safe and stay active. This will give us the best chance of overcoming this challenge.


Be Well and Long Live the Challenge!

2021 National Senior Games - November 5-18, 2021 588 Days 13 Hours 55 Minutes 33 Seconds