When the haze is bad, seniors don’t have to stop moving. They just need to bring the movement indoors. Ten to fifteen minutes of simple indoor exercises for seniors during haze, done on a sofa, bed or sturdy chair, keeps the legs, hips and back working while the National Environment Agency (NEA) advises older adults to cut down on outdoor exertion. No equipment needed.
SilverFit is a Singapore-based active ageing company that helps seniors build strength, balance and confidence through its RE Method™. During haze season, many families tell our coaches the same thing: the morning walk has stopped, and a parent is spending most of the day sitting or lying down.
What does NEA advise seniors to do during the haze?
In its haze situation update of 23 October 2026, NEA reported a 24-hour PSI of 85 to 108 (Moderate to Unhealthy) at 6pm and forecast 90 to 140 for 24 October. It advised the elderly, pregnant women and children to “minimise prolonged or strenuous outdoor physical exertion”, and to check the 1-hour PM2.5 reading before going out.
The personal guide on haze.gov.sg is simple. When the 1-hour PM2.5 is Elevated (Band 2), vulnerable persons should avoid strenuous outdoor activities for the next hour. When it is High (Band 3) or Very High (Band 4), they should avoid all outdoor activities for the next hour. Check the site or the myENV app before heading to the market or the park connector.
Why staying active indoors matters for seniors
The World Health Organization’s physical activity fact sheet makes three points that fit hazy days well: any amount of physical activity is better than none, all age groups should limit time spent sedentary, and muscle strengthening benefits everyone.
Indoor exercises for seniors during haze: a 15-minute routine
This routine comes from a home session SilverFit’s coaches shared this month, done lying on a sofa. A firm bed or a mat on the floor works too. Breathe normally and stop if anything hurts.
- Belly breathing. One hand on your tummy, breathe in for 4 counts and out for 4 counts. Repeat 5 times. If you feel light-headed, return to normal breathing.
- Ankle pumps. Legs straight, pull your toes towards you, then point them away, for 30 seconds. Do 2 sets. Move smoothly, and rest if your calves cramp.
- Single knee hug. Hug one knee gently towards your chest and hold for 3 seconds. Do 5 on each side. Only go as far as feels comfortable; if you’ve had hip surgery, check with your doctor first.
- Knees side to side. Knees bent, feet flat, let your knees sway slowly to one side, then the other. Do 10 times, 3 sets. Keep it small if your back feels tight.
- Pelvic tilt. Knees bent, gently flatten your lower back into the sofa, then relax. Do 10 times, 3 sets. Keep it gentle and stop if your back hurts.
- Bridge. Press through your heels and lift your hips a little, then lower slowly. Do 10 times, 3 sets. Stop if you feel pain in your back or knees.
- Arm raises. Lift both arms overhead, then lower them. Do 10 times, 3 sets, only as high as your shoulders allow.
Three chair exercises to keep your legs strong
If you can stand safely, add these with a sturdy chair (no wheels) placed against a wall.
- Sit-to-stand. Sit near the front of the chair, feet flat. Stand up, then sit down slowly. Do 5 to 10 times, using the armrests if needed, with someone nearby the first few times.
- Seated marching. Sitting tall, lift one knee, then the other, for 30 seconds. Repeat twice, holding the seat if you feel unsteady.
- Heel raises. Hold the kitchen counter with both hands, rise onto your toes, then lower slowly. Do 10 times, keeping your hands on the counter.
For why leg strength matters, read our article on muscle loss after 60.
Tips for families during haze season
- Do it together. Sit beside your parent and join in. It’s easier to start when someone else is moving too.
- Know where to get help. On 14 October 2026, NEA announced N95 mask collection at Community Clubs for groups including Pioneer and Merdeka Generation seniors, and air-conditioned haze shelters at Community Clubs and selected RC and RN centres. Seniors who have difficulty breathing at rest or on exertion should consult their doctor before using an N95 mask.
- Restart gently. When the air clears, begin with shorter walks. See how many steps a day seniors need.
How SilverFit approaches this
SilverFit’s mission is to help seniors age with strength, confidence and purpose: Strong at Every Age. That means living stronger, moving confidently and continuing to enjoy the people, places and activities that matter most, even when the weather keeps you in. Our RE Method™ trains four pillars together:
- RE·BUILD (Strength): the focus here. Bridges, sit-to-stands and heel raises keep the strength you need for HDB stairs, the MRT and getting up from the sofa.
- RE·BALANCE (Movement): knee sways and ankle pumps keep joints moving when daily steps drop.
- RE·NEW (Mindset): turning “I can’t go out” into “I can still move at home”.
- RE·STORE (Quality of Life): staying ready for the walks and family outings you enjoy once the air clears.
The SilverFit RE Programme™ starts with an assessment, then the 8-Week RE Programme™ and ongoing support, including home-based coaching, so sessions carry on indoors. For Active Ageing Centres, community clubs and condominiums, our Active Ageing Solutions offer customised programmes for groups of seniors, built on 15+ years of coaching experience.
Frequently asked questions
Should seniors stop exercising during the haze?
No. NEA advises the elderly to reduce or avoid strenuous outdoor activity depending on the readings, but gentle exercise indoors is still worthwhile.
What are the best indoor exercises for seniors during haze?
Simple, low-effort moves work best: belly breathing, ankle pumps, knee sways, pelvic tilts, bridges and arm raises, plus supported sit-to-stands and heel raises if standing is safe.
How do I know if it’s safe for my parent to go out?
Check the 1-hour PM2.5 reading on haze.gov.sg or the myENV app just before going out. At Elevated (Band 2), seniors should avoid strenuous outdoor activity for the next hour; at High or Very High, NEA advises avoiding all outdoor activities for the next hour.
Can a SilverFit coach train my parent at home?
Yes. The SilverFit RE Programme™ includes home-based coaching, starting with an assessment of strength, balance and mobility.
A note on safety: exercise near a wall or sturdy chair, move slowly, and stop if you feel pain, dizziness or breathlessness. If you have a heart or lung condition, recent surgery or ongoing pain, check with your doctor first. This article is general information, not medical advice.
Want help keeping your parent active through haze season?
Book a Coaching Call or WhatsApp us at +65 8996 5751. More guides on the SilverFit blog.