At Glen Oaks Community, not only is Senior Fitness a priority for us, but we’ve also received awards from the Globe Gazette Best of the Best for three years in a row for Senior Fitness and Senior Activity. Glen Oaks provides a heated indoor swimming pool including Aqua Zumba and Water Aerobics, a full fitness center, hot tub to relax, walking trails and instructor led classes. If you are not a resident of Glen Oaks Community, you can become a member by calling 641-355-1240 and talking to Jeremy. There is no excuse in the cold winter months not to keep moving!
Physical activity is good for people of all ages, especially seniors. It can reduce your risk of chronic health conditions, and improve your mood, strength, and balance. Seniors should aim for two and a half hours of moderate-intensity exercise per week. Achieving this can be a challenge during the winter’s cold, dark days.
Schedule movement into your day.
A body at rest tends to stay at rest. This is especially true when the weather outdoors is bad.
Plan a specific time each day to move. Many people find it best to complete a workout in the morning when they feel the freshest and the day hasn’t gotten away from them. You can incorporate additional movement throughout your day, such as completing 10 squats while preparing lunch or coffee, putting away laundry one item at a time to walk extra steps, march in place during commercial breaks of your favorite TV show or getting up out of your chair every hour to walk a short distance in your home.
Consider these examples:
- Use cans of soup or water bottles as hand weights.
- Go from a sitting to a standing position out of a dining room chair two to three times in a row instead of just once.
- Walk up and down a hallway or large open space.
- Go up and down your stairs multiple times.
- Turn up the music and dance in your kitchen.
Get outdoors.
Winters can be cold and dark, but with the proper preparation and equipment, seniors can safely enjoy exercising outdoors. On days when it is icy or there is inclement weather and you do not need to go anywhere, stay inside to prevent falls, or slips.
When venturing out, remember these tips:
- Wear proper footwear.
- Wear a pair of lightweight tennis shoes or boots with good support. You also can purchase snow grips for the bottoms of your shoes or boots.
- Take your time.
- Walks in winter are not a race, and there is no need to hurry. Take small steps, and watch for, and avoid, icy spots.
- Walk with a friend.
Catch up with a friend while exercising, but don’t forget to wear a mask to keep the cold air out of your lungs.
Incorporate variety.
People tend to focus on only one type of exercise, such as walking. Variety in your routines, incorporating five elements of fitness reduces boredom and lowers the risk of injury.
Try to incorporate these types of exercise into your routines:
- Endurance
These activities increase your breathing and heart rates. Examples include dancing, climbing stairs and brisk walking. - Strength
Strong muscles help seniors remain independent and make everyday activities easier. Examples include lifting weights and using resistance bands. - Balance
These activities reduce the risk of falls. Examples include standing with your feet next to each other, standing on one foot and then the other, and tai chi. - Flexibility
Flexibility improves your joints’ range of motion and makes daily tasks easier. Chair yoga and stretching can improve flexibility.
If you have heart disease, diabetes, a history of falls, vertigo, or other chronic health conditions, talk with your health care provider about the types and amount of physical activity that is right for you. Don’t view winter as an excuse to stop exercising. There still are many things that you can do to safely incorporate exercise and movement into your routine this winter.
For more information contact Kim at 641-355-1203 or email her at kboyd@onevision.org