SIGN IN YOUR ACCOUNT TO HAVE ACCESS TO DIFFERENT FEATURES

FORGOT YOUR PASSWORD?

FORGOT YOUR DETAILS?

AAH, WAIT, I REMEMBER NOW!
Contact Us: NSGA@NSGA.com
  • HOME
  • NSGA OFFICIAL STORE
  • PARTNERS
  • VOLUNTEER
  • DONATE TODAY

National Senior Games Association

National Senior Games Association

The NSGA is a nonprofit organization dedicated to promoting the benefits of competitive sports, physical fitness and active aging to adults ages 50+.

T (727) 475-1187
Email: NSGA@NSGA.com

National Senior Games Association
PO BOX 5630, Clearwater, FL 33758 USA

  • ABOUT
    • About the NSGA
    • How To Qualify
    • FAQs
    • History of the NSGA
    • Board of Directors
    • Team
    • Sports Chairs
    • National Games Awards
    • Contact Us
    • Career Opportunities
    • 30th Anniversary
  • STATE GAMES
    • State Games Information
    • National Senior Games Week
    • State Regions
    • Team Partner Finder
    • NSGA Award Winners
  • NATIONAL GAMES
    • How to Compete
    • National Games Information
      • Athlete Check-In
      • Registration
      • Competition Schedules
      • Hotels & Lodging
      • Limited Events Verification Form
      • Rules & Minimum Performance Standards
      • NSGA Official Merchandise
      • Results & Records
      • Special Events
      • Team Partner Finder
      • Venue Information
      • Transportation & Parking
      • Volunteer for the Games
      • How To Qualify
    • Mile for the Ages
    • NSG CUP
    • National Senior Games Partners
    • 2027 NSG Tulsa
    • 2029 NSG Birmingham
  • SPORTS
    • Individual Sports
      • Archery
      • Badminton
      • Basketball – Shooting Skills
      • Billiards – 8 Ball
      • Bowling
      • Cornhole
      • Cycling
      • Disc Golf
      • Golf
      • Golf (Scramble)
      • Pickleball
      • Powerlifting
      • Power Walk
      • Race Walk
      • Racquetball
      • Road Race
      • Shuffleboard
      • Swimming
      • Table Tennis
      • Tai Chi
      • Tennis
      • Track & Field
      • Triathlon
    • Non-Ambulatory Sports
      • Non-Ambulatory Bowling
      • Non-Ambulatory Cornhole
      • Non-Ambulatory Pickleball
      • Non-Ambulatory Shuffleboard
    • Team Sports
      • Basketball
      • Beach Volleyball
      • Soccer
      • Softball
      • Volleyball
  • HEALTH & WELL-BEING
    • Sustained Athlete Fitness Exam (SAFE)
    • Health & Well-Being Blogs
    • Exercise Resources
    • Fitness Videos
    • Well-Being Resources
    • NSGA Ambassador Program Activities
  • MEDIA
    • Newsletter Sign Up
    • Photo Galleries
      • 2023 Photo Gallery
      • 2023 Softball Championships Photo Gallery
      • 2022 Photo Gallery
      • 2019 Photo Gallery
    • Videos
      • NSG Video Stories
      • 2022 NSG Video Recaps
      • 2019 NSG Video Recaps
      • #StayFitSeniors Athlete Videos
    • Press Room
    • Humana Game Changers
    • Athlete of the Month
    • Press Releases
    • Personal Best Features
    • Games Daily News Archives
      • 2023 Games Daily News
      • 2022 Games Daily News
      • 2019 Games Daily News
      • 2017 Games Daily News
    • Senior Games Blogs & Podcasts
    • NSGA Newsletter Archive
VOLUNTEER
NOW!
 July 12, 2025

How to Work Out While Stuck at Home

How to Work Out While Stuck at Home

by NSGA Admin / Monday, 23 March 2020 / Published in Get In Shape With Ageility
By: Chris Parchmann, MS, CSCS, NSCA-CPT

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.

Begin with a warm-up to start your in-home exercise routine. Warm-ups provide a slow progression from simple movements to the more complex movements that are similar to those used during the exercise sessions. Warm-up exercises serve to increase neuromuscular functioning, improve ease of movement throughout joint range of motion, increase blood flow, motor awareness, dexterity, and improve overall physical and psychological preparedness. Ageility suggests warm-up exercises last 5 – 10 minutes. Choose a variety of exercises that target the entire body. Exercises can be performed seated or standing. Example exercises are dynamic quad stretches, toe touches, shoulder circles, and jumping jacks. 1-3 sets of 10-15 repetitions using bodyweight exercises is a good starting point. There are times when cardiovascular exercise such as jogging or biking (when available in-home) is used as the primary mode of warm-up, especially when these are the primary modes of exercise within the workout. Breaking a light sweat is an easy way to know that the warm-up was adequate. Be sure to keep the intensity low so that the warm-up is not overly fatiguing. This is relative based on individual fitness levels and must be adjusted accordingly.

The segment of exercises following the warm-up are chosen based on client goals and needs such as improving strength, balance, coordination and endurance of the body. Exercises can be performed seated or standing. Perform the most complex and metabolically demanding exercises first in order to maintain form and technique and manage fatigue. For example, compound multi-joint exercises such as the push up should be performed before single joint assistance exercises like a lateral arm raise. Exercises can be performed one at a time for 1-3 sets of 5-15 repetitions and again are dependent upon training goals. Rest periods between each set should last anywhere from 30 seconds to several minutes. Strength exercises should precede endurance exercise or be performed on alternate days. Bodyweight exercises are generally recommended if there are no resistance equipment options on hand. However, the use of dumbbells, resistance bands, jump ropes, etc. are some examples of low-cost options that can be added to your workout. You can also get creative and find things around the house to provide external resistance. Examples include soup cans, books, boxes, brooms, shovels, and wheelbarrows.

Ageility recommends each workout conclude with a cool down to allow the heart rate and blood pressure to recover toward resting levels before exercise stops completely. Cool downs consist of exercises such as static stretches or low-intensity cardiovascular exercise.  Cool down stretches are performed using body weight, simple in nature, slow and controlled, and low level of difficulty. Each stretch is brought to an end range of motion that brings on a sensation of slight tension in the targeted muscle group. Static stretches are commonly held for around 20 to 60 seconds depending on your ability to hold the stretched position.

The following is an example workout using bodyweight exercises that can be done at home.

DYNAMIC WARM-UP

  • Arm Circles: 1-2×10 each (forward/backward)
  • Arm Swing Across Chest: 1-2×10
  • Torso Twist: 1-2×10 each
  • Quad Stretch: 1-2×10 each, alternating
  • Knee to Chest Stretch: 1-2×10 each, alternating
  • Toe Touch: 1-2×10
  • Hip Cradle: 1-2×10 each, alternating
  • Jumping Jacks: 1-2×15-25

 

WORKOUT

  • Squat: 1-3×10
  • Push Up: 1-3×10
  • Lunge: 1-3×10 each
  • Plank: 1-3×30 seconds
  • Hip Bridge: 1-3×10
  • Side Bridge: 1-3×20 seconds each
  • Calf Raise: 1-3×10-15
  • Back Extension: 1-3×10
  • Run or Walk: 1 mile

 

COOL DOWN

  • Quad Stretch: 1-2×30 seconds
  • Lying Knee To Chest Stretch: 1-2×30 seconds
  • Hip Flexor Stretch (kneeling): 1-2×30 seconds each
  • Butterfly Stretch: 1-2×30 seconds
  • Hands Behind Back Stretch: 1-2×30 seconds
  • Arm Across Chest Stretch: 1-2×30 seconds
  • Calf Stretch: 1-2×30 seconds each
  • Tweet

About NSGA Admin

What you can read next

Move Well with Functional Fitness
Five Ways Exercise Can Reduce Loneliness and Improve Health in Older Adults
Pickleball Sport Specific Training

Recent Posts

  • From “Misfit Farm Kid” to Super Senior Athlete

    By Del Moon, NSGA Storyteller Don Phillips, 94 ...
  • 2025 Games Athlete and Community Well-Being Programs

    By Andrew Walker, MPH; NSGA Director of Health ...
  • Lifting and Loving Life

    June 2025 Athlete of the Month By Del Moon, NSG...
  • Get in the Senior Games and Flip the Script on Aging

    By Andrew Walker, MPH; NSGA Director of Health ...

Archives

Categories

FOOTER MENU

  • About
  • State Games
  • National Games
  • Sports
  • News and Events
  • Partners
  • Donate Today
  • Press Room
  • Coordinators Homepage
  • QG Coordinators
  • How to Use the NSGA Website

NSGA “The Long Run” & General Interest Signup

GET IN TOUCH

T (727) 475 1187
Email: NSGA@NSGA.com

National Senior Games Association
PO Box 5630, Clearwater, FL, 33758 USA

  • GET SOCIAL
National Senior Games Association

Non Discrimination Statement |Copyright Notice | Privacy Policy | Terms of Use  
Accessibility Statement | Linking Policy | Help/Contact
© 2024 National Senior Games Association. All rights reserved. Designed by JayBirds Co Inc.
A 501 (c) 3 Charitable Organization | EIN: 43-1488742
A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE WITHIN THE STATE. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE. THE TOLL-FREE NUMBER FOR CONTACTING THE DIVISION IS 1-800-435-7352 AND REGISTRATION AND FINANCIAL INFORMATION MAY ALSO BE OBTAINED BY VISITING THE DIVISION’S WEBSITE AT https://www.freshfromflorida.com/Divisions-Offices/Consumer-Services
National Senior Games Association`s Florida Charity Registration Number, CH62417

TOP
NSGA Uses Cookies
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
2025 National Senior Games Presented by Humana - July 24 - August 4, 2025 12 Days 11 Hours 25 Minutes 9 Seconds