Your Y at Home for Active Older Adults

Stay virtually connected to the Y through these activities for active older adults from Ys across the U.S. that will help you maintain a healthy mind, body and spirit.

Please note that we use affiliate links, including Amazon Smile Opens a new window, which donates a small percentage of purchases back to the Y.

At-Home Workouts

YMCA 360: Your Virtual YMCA

The Y may be closed temporarily, but we’re still here for our community. That’s why we’re so excited to launch online exercise and youth programs to support your health and well-being from home with YMCA360 Opens a new window.

Rise and Shine Opens a new window

This workout can be completed with just a sturdy chair and a stable back (11 minutes).

Weights Opens a new window

This energizing workout utilizes a sturdy chair and free weights (27 minutes).

Resistance Tube Opens a new window

Increase strength with the use of a sturdy chair and a resistance tube/band Opens a new window (27 minutes).

Tai Chi Opens a new window

This unique martial art is for all ages and levels. Tai Chi promotes strength, coordination, posture, concentration, and energy level.

YOGA Opens a new window

With different levels for everyone, Y yoga is an effective combination of traditional movements and mindfulness using flexibility, breathing and strength.

Recharge with the Y From Home

Find a sense of peace and connection with your body while releasing tension with this at-home video series Opens a new window led by PMA-certified Pilates instructor, certified Breathwork facilitator and Clinical Qigong practitioner, Tutu Mora (Dorothy). We'll feature a new video every Monday, Wednesday and Friday at 3pm CST here on YouTube Opens a new window.

My Y Virtual

The My Y Virtual YouTube channel features a variety of workouts, from Pilates, to Tabata, to mind body and cardio and strength.

Weekly Resource Roundup

We're sourcing the web for resources on staying healthy mentally and physically while practicing physical distancing, including ways to have fun from home, like recipes and virtual tours!

October 21, 2020

• Joint stiffness can get in the way of our favorite activities, especially as the weather gets colder. This video Opens a new window will help you release stiffness in the wrists and hands.
• Learn about the native plants and wildlife in your area with the National Wildlife Federation's Plant Finder Opens a new window. You'll feel more connected to your environment and can stay active and outdoors in the process!

October 14, 2020

• You can explore the Museum of Latin American Art’s (MOLAA) most recent exhibits Opens a new window and their permanent collection from the comfort of home.
• While many of us might be craving pumpkin and other fall flavors this time of year, fall vegetables come with benefits too. Check out these Fall Veggies with Immune-Supporting Benefits Opens a new window and some ways to use them.

October 7, 2020

• Having good balance helps us catch ourselves when we slip and fall, which means it helps to prevent injury. In Improve Your Balance Part 1 Opens a new window and Part 2 Opens a new window, Tutu Mora will walk you through simple movements to help improve your balance from the comfort of your home.
• The CDC recently released considerations for planning holiday celebrations this fall and winter to help protect individuals and families from COVID-19. You can find their full recommendations here Opens a new window.

September 30, 2020

• YMCA of Greater Cincinnati is offering a 21-Day Equity Challenge Opens a new window, a powerful opportunity to develop a deeper understanding of how inequity and racism affect our lives and our community. Sign up to receive a daily email Oct. 5 – 25 with links to recommended articles, videos, podcasts, and more to advance your anti-racism journey.
• Digestive issues can leave us feeling uncomfortable. This video Opens a new window will walk you through a gentle breathing and stretching series to massage the digestive system and relieve digestive discomfort.
• A recent study investigated the emotional benefits of taking “awe walks” and found they may help improve mood and overall happiness in healthy older adults. This article Opens a new window about the study might just inspire you to take a stroll outside this week.

September 23, 2020

• If you recently took up gardening or growing plants on a patio or deck in an urban environment, you may be wondering how to transition them as the weather grows cooler. This guide Opens a new window will help you decide which plants you can move inside.
• September 22 was National Voter Registration Day! Register, check your registration status, request an absentee ballot and sign up for election reminders on our Vote page.

September 16, 2020

• Hear what medical experts have to say about the safety of traditional fall activities Opens a new window this year.
• Sadly, much of the west coast is currently engulfed in smoke from devastating wildfires. In addition to the loss of life, property and habitat, smoke from the wildfires creates dangerous air conditions. American Lung Association shares these tips to strengthen your lungs Opens a new window. Just be sure to adhere to warnings about air conditions for your area.

September 9, 2020

• Are you a classical music aficionado or looking for a non-intimidating way to dip your toes into it? Take five minutes to listen to these five selections Opens a new window from five classical musicians and share with others.
• Apples are in season! Enjoy them in and add some variety to your menu with these 30 healthy apple recipes Opens a new window, like sauteed chicken with apple and rosemary.

September 2, 2020

• Every September, we celebrate what unites us as a community during Welcoming Week. While Welcoming Week (September 12-20) will look different this year in light of COVID-19, many Ys are still planning virtual or physically-distanced events. Learn more and find an event near you.
• Chances are you've had to postpone or cancel a trip in the past six months and may be thinking about how to travel safely. Experts share their tips for staying safe on a road trip Opens a new window.
• It’s even more important to take care of ourselves physically, emotionally and spiritually. This video Opens a new window will introduce four priority areas for self-care (self-compassion, resilience, rest and gratitude) and offer some steps and tools to get started.

August 26, 2020

• Chair workouts not only help you maintain your balance while increasing your strength and range of motion, they can be a useful prop for switching up your workout. This one is only 10 minutes for those times when you need to counteract sitting Opens a new window for long periods.
• When public figures make a virtual appearance on talk shows, you get a rare glimpse into their homes and often, of their bookshelf. See what books Regina King, Yo-Yo Ma, Tom Hanks, Colin Powell and others treasure and find some reading inspiration Opens a new window of your own.
• If you have a printer and live with someone you can challenge, try these fun pencil-and-paper games Opens a new window.

August 19, 2020

• YMCA360 is not just a resource for virtual workouts. Explore Y Arts with cooking tutorials, visual arts and dance videos. Some are geared toward kids, but they're great for all levels and the young at heart.
• It's never too late to start a meditation practice and tapping into the mental and physical benefits it provides. These five tips Opens a new window will help you get started and overcome any hurdles you may encounter.
• You may already know how important hydration is for overall health, but did you know that it can also impact immunity? Learn more Opens a new window about the hydration-immunity connection and how many of the healthy foods you're already eating can help.

August 12, 2020

• This page may be about staying active, but there's no shame if your routine has dropped off since quarantine OR if you want to start a workout routine for the first time. Here are five tips Opens a new window for easing into it safely.
• An integrative physician shares four relatively easy ways Opens a new window to take care of your physical, social and mental well-being right now.

August 5, 2020

• Give your brain a workout and have a little fun in the process with these brain games and activities Opens a new window.
• Our bodies are incredibly intelligent and are constantly helping us respond to our internal and external environment. The more we can develop a relationship with ourselves, to better care for and identify our own needs. This 14-minute video Opens a new window will walk you through a very accessible way to begin a dialogue with your body.
• If you’re looking to add some fresh summer vegetables into your diet, try this simple ratatouille recipe from Matt’s Kitchen.

July 29, 2020

• It's not too late to plant a victory garden. In fact, August is a good time to plant many fall harvest vegetables, like broccoli, carrots and several salad greens. Learn more about gardening in August Opens a new window from Chicago Botanic Garden.
• August is an excellent time for stargazing, with the Perseids Meteor Shower and several other exciting celestial events. Learn when and how Opens a new window you can see them.
• Chair yoga doesn't always mean you'll sit the entire time. Try this gentle standing chair yoga Opens a new window class that uses the chair for stability and support.

July 22, 2020

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• Lower back pain is all too common and often gets worse as we age. This 16-minute video Opens a new window will take you through supportive stretches and preventative exercises that can reduce the risk of repeated back pain.
• Never tire of the vegetables in season this summer with these 67 unique recipes Opens a new window. We can't wait to try this vegan version of creamed corn Opens a new window.

July 15, 2020

• On July 1, 2020, the Y’s African American CEOs hosted a virtual town hall on Unlearning Systemic Racism. Attendees heard from a host of knowledgeable, passionate and influential speakers on the devastating intergenerational impact of racism that leads to deeply embedded misinformation, bias and fear in all of our communities. Hear from Senator Kamala Harris, YMCA of the USA CEO Kevin Washington and others and learn more.
• It’s important to care for our physical bodies at every age and to meet ourselves at our unique level of ability. Caring for ourselves in this way allows us to continue engaging in the activities that make life fun! This video Opens a new window will guide you through a gentle strengthening and stretching routine all from a chair to minimize risk of falling.
• Chicken and fruit may seem like an odd combination, but we think you'll be pleasantly surprised by this savory-with-a-touch-of-sweet recipe for chicken and rice served with herbed yogurt and medjool dates from Matt's Kitchen!

July 8, 2020

• When life gets uncomfortable, difficult or overwhelming, we choose to cope in a variety of different ways. This video Opens a new window will walk you through how to build your own coping kit, a box full of healthy distractions, coping options and activities to get you through overwhelming times.
• Summer means fireflies, cool treats (ice cream! popsicles!), warm nights and more. Check out these five doctor-recommended tips Opens a new window for enjoying summer 2020 safely if you are over 65.

July 1, 2020

• The Fourth of July is almost here! Celebrations may look a bit different this year, but hopefully you can still enjoy some time outdoors. Check out these healthy recipes for summer favorites Opens a new window, like mint lemonade, BBQ chicken, collard greens with plantains, and 67 more!
• The Smithsonian’s National Museum of African American History and Culture launched Talking About Race Opens a new window, "a new online portal designed to help individuals, families, and communities talk about racism, racial identity and the way these forces shape every aspect of society." Explore digital tools, online exercises, video instructions, scholarly articles and more.
• With the rate of openings and re-closures due to COVID-19, it can be hard to keep up with where you can and can't go. Here's a comprehensive guide Opens a new window on going to gyms, restaurants and salons along with links to locate your area's specific restrictions.

June 24, 2020

• Looking to change up your home workout routine? This 30-minute cardio dance video Opens a new window from YMCA360 will get your heart rate up without a lot of impact on the joints.
• There are so many delicious fruits and vegetables in season right now. Check out these diverse recipes featuring June produce Opens a new window, from arugula to rhubarb and everything in between.

June 17, 2020

• At this point, you've probably worn a mask several times and maybe even tried working out with one. Here are four tips for strengthening your lungs Opens a new window and making it easier to tolerate breathing with a mask on.
• Have you checked out Matt's Kitchen recently? We can't wait to put our asparagus to use (in season now!) in his latest recipe with steamed mushrooms, sieved eggs, Dijon vinaigrette and mayo toast.
• Do you ever wake up with stiff muscles? This 10-minute Pilates routine is a wonderful way to gently wake up your body Opens a new window and ease your muscles and joints into the day ahead. You'll just need a yoga mat or something soft to lie on.

June 10, 2020

• They don't call it comfort food for no reason. Recipe developer Tabitha Brown makes comfort food favorites with a twist—it's all vegan! Follow her on the channel of your choice for videos and recipes, all delivered with the warmth and charm that is making her famous. Learn more Opens a new window about Tabitha and where you can access her recipes.
• It is estimated that one in four adults fall each year. Condition your body to prevent falls with this 7-minute chair exercise Opens a new window from YMCA360.
• Many small businesses have been devastated by the coronavirus. Support small businesses and the Black community with these 10 apps and directories to help you find Black-owned businesses Opens a new window in your community so you can offer your support as a consumer.

June 3, 2020

• As we struggle to process the murders of George Floyd, Breonna Taylor, Ahmaud Arbery and others and the subsequent protests across the U.S., this list of anti-racism resources Opens a new window can help us learn, grow and take steps to change. The list includes links to books, articles, podcasts, movies and more.
• Increase strength and energy with a 30-minute virtual "road trip" instructor-led chair fitness class Opens a new window for seniors from YMCA360.
• Try making something new in your kitchen today with these 12 unique recipes Opens a new window from beloved restaurants from across the U.S.

May 27, 2020

• Logging 10,000 steps a day may seem daunting now, especially if you are stuck inside. Good news: studies show that walking 4,000 steps a day Opens a new window may reduce the risk of dying early from heart disease or cancer.
• Have you stepped into Matt's Kitchen yet? Make simple, healthy meals using common ingredients. Our recent favorite? A unique chickpea polenta sandwich!
• Spend six hours decompressing on the "Isle of Calm Opens a new window," a playlist of songs "encompassing classical, folk, jazz, ambient, pop, blues, soul, hip-hop, indie-rock and more" assembled by NPR Music's staff.

May 20, 2020

• Wake up your body and ease your muscles and joints so you feel limber and ready to face the day with this 11-minute Pilates routine Opens a new window from our Recharge with Us From Home Opens a new window series.
• While most restaurants are closed, now is a good time to get creative in the kitchen. What to do when you're missing an ingredient for that delicious new dish you want to try? Check out this guide to ingredient substitutions Opens a new window you can use instead.
• Make your shopping trips a little easier and healthier with this comprehensive guide Opens a new window based on what will keep the longest.
• Chances are you've already taken a few virtual tours of museums and far off locales from the comfort of home. Now take a virtual trip to Italy's gorgeous Cinque Terre Coast Opens a new window with nearly an hour of drone footage set to soothing music.

May 13, 2020

• Wedding season is upon us, and you may know a couple who has had to postpone or adjust their wedding plans. Here are some tips for supporting them Opens a new window from afar.
• Go on a South African safari Opens a new window from your home! Wild Earth broadcasts daily sunrise and sunset footage of animals in their natural habitat.
• Shine, in partnership with Mental Health America, has curated a wealth of resources to help you manage anxiety Opens a new window related to coronavirus, from isolation, xenophobia, financial fears, to ask an expert, and more.

May 7, 2020

• Join us at Matt's Kitchen, a cooking series that use everyday, common ingredients to prepare delicious meals. Look for new recipes every Wednesday!
• Take in some of the beauty of spring with this 20-minute virtual journey through a forest blooming with English bluebells Opens a new window. Emerge feeling more relaxed and at peace.

May 5, 2020

• Celebrate taco Tuesday and enjoy the health benefits of eating avocados Opens a new window by making Chipotle's famous guacamole recipe Opens a new window.
• With less frequent trips to the store, it can be hard to stock up on fresh produce and keep it fresh. A nutritionist shares tips on which items will last the longest Opens a new window so you can plan your meals accordingly.

April 30, 2020

• Take advantage of free online courses from Ivy League schools Opens a new window, from poetry, to justice to science and cooking and more!
• Check out the new home workouts geared toward older adults Opens a new window from YMCA 360.
• As you adjust to wearing face masks to prevent the spread of COVID-19, you may experience some skin irritation. Learn how to remedy it here Opens a new window.

April 28, 2020

• You may have already taken a few virtual tours of art museums. Now you can also take free online courses on art and design Opens a new window from MoMA artists.
• Take yourself on an island getaway with a soothing virtual trip to Aruba Opens a new window.
• Qigong is a form of Chinese movement meditation similar to Tai Chi. Continued practice can lead to increased health, wellbeing and awareness. Qigong movements are gentle enough for all and can even be done sitting. Get started Opens a new window with this introductory video.

April 23, 2020

• First-time runners can “reverse” the aging of their cardiovascular systems up to 4 years, according to the European Society of Cardiology Opens a new window.
• Become an at-home citizen scientist with tips from the U.S. Fish & Wildlife Service Opens a new window on bird watching, and surveying plants and soil.
• The World Health Organization in Europe recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. They offer tips on how to accomplish this at home Opens a new window.

April 16, 2020

• If you've been considering ordering takeout to help your local restaurants (or to give yourself a break from cooking), here are some tips for doing it safely Opens a new window.
• Time to dust off that old board game and play it virtually with your friends. Here's how Opens a new window.
• If you're new to yoga or want to revisit the practice, here's a primer for getting started Opens a new window.

April 14, 2020

• Get new recipes every Tuesday with Tasty Tuesdays Opens a new window from MetroWest YMCA's Opens a new window director of nutrition services.
• Famous illustrators are offering free online drawing classes Opens a new window so you can brush up on your creative skills from home.
• Now is a good time to take stock Opens a new window of items in your pantry and put them to creative use.
• Bring Broadway into your home with these 15 plays available to stream Opens a new window.

April 10, 2020

• Perhaps you watch the news regularly or have increased your consumption recently due to COVID-19. Here are some tips for staying informed Opens a new window while reducing any stress the news may cause.
• Self care is always important. Learn how this doctor is taking care of herself Opens a new window.

April 8, 2020

• For many of us, it's impossible to completely avoid going out in public to pick up essentials. Catch up on the CDC's recommendations Opens a new window for running essential errands.
• Social distancing may lead to feelings of loneliness. AARP has created this social isolation assessment Opens a new window that connects you to resources to mitigate the negative effects of isolation.
• The CDC has recommended that everyone wear face masks. Here are some tips for making them Opens a new window at home with materials you may already have.

April 6, 2020

• Brush up on your culinary skills or learn something new with cooking demos Opens a new window from celebrity chefs.
• Or just try one of these 30 recipes for lunch at home Opens a new window, from lentil soup to grilled cheese with apples.
• Track the blooming of Washington, D.C.'s iconic springtime cherry blossoms with the BloomCam Opens a new window.

April 3, 2020

• Take in the beauty of the Vatican museums Opens a new window with a 360 virtual tour, including close-up views of the magnificent Sistine Chapel Opens a new window ceiling!
• Spring is here and you may be missing your usual outdoor gardening. Here are some tips for growing indoors and on decks Opens a new window during quarantine.

April 2, 2020

• If you find getting 150 minutes of physical activity each week daunting, read these tips Opens a new window to fit it in or break it up and have fun in the process.
• Animal shelters in New York City Opens a new window and across the country are emptying out as people adopt dogs and cats. Contact your local shelters if you'd like to welcome a new friend to your home!

April 1, 2020

• Two resilient who women survived the Spanish Flu, Great Depression and the Holocaust share their advice Opens a new window for getting through this difficult time.
• Now is a good time to experiment with new recipes. Here are 35 healthy dinner recipes Opens a new window that can be made in less than 30 minutes.
• People are decorating their windows with hearts and messages of hope. Find some inspiration Opens a new window and maybe even try it yourself!

March 31, 2020

• Scribd is making their library of millions of ebooks, audiobooks, magazine articles, and more available to anyone, free, for 30 days through this link Opens a new window.
• Learn about the health benefits of creativity Opens a new window, and you'll be inspired to dig up that old sketchpad, coloring book, knitting or woodworking project.
• Good news—the same physician whose 1964 vaccine beat back rubella is working to defeat the new coronavirus Opens a new window!

March 30, 2020

• Curious about meditating and reaping all of its wonderful benefits? Get started with free meditations and support from Headspace Opens a new window!
• PBS shares four tips for seniors to stay connected Opens a new window during the coronavirus outbreak.
• Visit one of the Seven Wonders of the World from your home with this virtual tour of the Great Wall of China Opens a new window.

March 27, 2020

• Take these seven steps Opens a new window to manage your mental and physical health during social distancing.
• These uplifting stories of neighbors helping Opens a new window during the coronavirus will inspire you to do the same.
• Watch the aurora borealis Opens a new window (Northern Lights) live from directly underneath the aurora oval in Churchill, Manitoba, which is one of the best places on earth to view this ethereal phenomenon!

March 26, 2020

• Yesterday, we took you on a virtual tour of the Metropolitan Museum of Art Opens a new window. Today, visit 10 more museums Opens a new window around the world, including an opportunity to spend some time in the ornate rooms of the Palace of Versailles Opens a new window and even get up close to the faces on the ceiling frescoes!
• Dr. Mark Hyman, M.D. shares 10 ways to boost your immunity Opens a new window, many of which you may already have in your pantry (hint: garlic is one of them).
• With unprecedented mandates like social distancing and the many unknowns surrounding COVID-19, not to mention the actual loss of lives, you may find yourself grieving without even realizing it. Learn how to acknowledge and work through those feelings Opens a new window.

March 25, 2020

• It may feel like there isn't much good news about coronavirus, but Harvard Health Publishing has listed a few reasons for optimism Opens a new window.
• CNET has rounded up 10 ways to enrich and entertain yourself from home Opens a new window, including how you can access live streaming opera from The Metropolitan Opera!
• Visit the Metropolitan Museum of Art without the crowds (and with soothing music) through the Met 360° Project Opens a new window.

March 24, 2020

• Catch up with six positive pieces of news Opens a new window from this week.
• Getting bored? Here's a list of free things Opens a new window that weren't free before coronavirus.
• Kitchen staples Opens a new window we're stocking up on—plus 25 family-friendly recipes you can make with them.
• Yale's massively popular 'happiness' course Opens a new window is available free online.

March 23, 2020

• These six science-backed activities can help you relax Opens a new window while you’re home.
• Here are 19 immersive museum exhibits Opens a new window you can visit from your couch.
• Need to get outside? These five national parks Opens a new window offer virtual tours.
• Psychology experts share their tips for safeguarding your mental health Opens a new window during quarantine.

March 20, 2020

• Dear Therapist’s guide Opens a new window to taking care of your mental health during a pandemic.
• New York Times rounded up some easy recipes Opens a new window for while you're quarantined.
• Fight stress with these healthy habits Opens a new window recommended by American Heart Association.
• Learn how to relieve stress through laughter Opens a new window.
• What to do if your'e anxious about coronavirus Opens a new window.

March 19, 2020

• How to stock up on nutritious food Opens a new window.
• Fourteen world-class museums are offering virtual tours Opens a new window.
• Learn what therapists are telling patients Opens a new window who are anxious about coronavirus.
• Keeping a routine Opens a new window during uncertain times can be good for your mental health.

Stories of Hope and Inspiration

Looking for inspiration or solidarity? Look no further!

• In one of the regions hardest hit by COVID-19, individuals and organizations, including Meadowlands YMCA Opens a new window, are stepping up to serve their communities. Learn more about their work in this inspiring photo series Opens a new window.
• North Suburban YMCA Opens a new window and Covenant Living have launched the "Brighten Someone's Day Opens a new window" outreach program. Designed to bring joy to senior residents struggling with isolation, they are putting a note, drawing, or message inside the resident's grocery bags.
• YMCA of the USA Anti-Hunger Initiatives Specialist, Stacey McDaniel, speaks about feeding food-insecure kids and families during a pandemic on this podcast Opens a new window from Add Passion and Stir.
• Colorado lined up child care for 1,000 essential workers in one week, Colorado Sun Opens a new window
• YMCA offers emergency child care for front-line workers desperate for help, Today.com Opens a new window
• YMCA of Silicon Valley Opens a new window served over 1,000 meals in one day at one site alone!
• This teen Opens a new window donated her tax return to YMCA of Centre County as they help feed kids in the community during school closures.
• Lakers star Kyle Kuzma Opens a new window has teamed up with YMCA of Greater Flint Opens a new window to donate meals to seniors being affected by the coronavirus.

STAY IN TOUCH

Many Ys have set up hotlines so they can stay in touch with their community during closures. Find your your nearest Y through the link below to see what services they are offering to stay connected right now.

FIND YOUR Y