Ask the Experts: How can seniors get exercise in winter?

Ask the Experts: How can seniors get exercise in winter?

Exercise has many health benefits such as strengthening both the muscles and the cardiovascular system while improving the respiratory system and helping people live longer. Physical Activity helps prevent many health problems such as high blood pressure, heart disease and stroke all while promoting good mental health and independence in seniors as well as helping them lead a quality, healthful, lifestyle.

Exercise is important all year round but perhaps most importantly during the winter months when it is too cold and hazardous for seniors to spend time outside. There are many exercises that can be done in the comfort of the senior’s home or indoors that are effective and safe.

Many seniors are discouraged by barriers such as chronic health conditions or concerns about injuries or falling. If an individual has not exercised regularly in the past, they may not know where to begin. Perhaps recurring health problems or disabilities are keeping them from being active or perhaps they believe themselves too old or frail. Frankly, seniors simply do not have the option of not exercising if they want to remain healthy and live longer. Exercise plays a key role in staying strong, being energetic, and staying healthy as we get older.

Here are a few exercises that can be done at home:

Standing at the counter:  mini-squats, heel raises, marching in place, hip side lifts, single leg balance

Chair:  sit to stand, knee kicks (straightening out leg) with boots (for weight), chair dips (lifting bottom off seat with arms), arm circles, shoulder blade squeezes

Bed:  on your back:  straight leg raises, bridging (lifting bottom off bed with knees bent), heel slides, ankle pumps

Other indoor activities:

Seniors could consider Low Impact Aerobics, Chair Yoga, Dance classes, Tai Chi classes, and Qi Gong Classes, Swimming or Water Aerobics. Any Senior who goes to the gym should first acquire instructions for proper equipment use and doctor’s advice. Possible gym equipment includes the treadmill, stationary bike, elliptical, weights, and pull-up/sit-up benches.

Walking the halls of an apartment building, house, or the local mall also provides a great option for staying active in the winter.

 

About Elena Baressi

Elena Barresi, a native of NJ, initially began her PT career in acute care orthopedics/trauma. She transitioned into outpatient orthopedics and has been practicing in this setting for the last nineteen years with interests including post-operative cases, athletics, dance and functional training. Elena’s strong passion for movement and dance lead her to become interested in Pilates in 2006. She obtained her STOTT PILATES© certification through the advanced level in mat, reformer, and all equipment in 2008. She is also certified in Zumba, Total Barre and TRX and currently teaches all of these fitness approaches at The Core Connection in Northborough. Elena heavily emphasizes the mind body connection and integrates the STOTT Pilates© principles in treating all of her patients. She is passionate in educating patients how to connect with their bodies, recover from their dysfunction, prevent injury through proper alignment and movement and advocate a healthy balanced lifestyle. She enjoys spending time with her family, running, biking, dancing, and cooking.