Staying Active Indoors: Winter Exercise Ideas in Liberty Lake

Winter in Liberty Lake is a beautiful time of year but it can get very cold! When the temperatures drop and icy conditions set in, it’s important for seniors to keep up with indoor exercises for their mental and physical health.

Here are some of our favorite winter exercise ideas to help Spokane County seniors stay active indoors. 

Chair Exercises

Chair exercises are an excellent option for those who have limited mobility or balance issues. Most chair exercises are designed to help you improve your strength, build your flexibility and increase your circulation.

• Seated Marches: Sit in the chair and lift your knees up and down like you’re marching in place. This helps strengthen the legs and improve circulation. 
• Arm Circles: Sit in the chair and rotate your arms in small circles. This strengthens your shoulders and improves your flexibility.
• Leg Extensions: Sit in the chair and stretch one leg out while the other is placed firmly on the floor. Hold it in place, then slowly lower it. Repeat with the other leg. This builds muscle and balance. 
  

These exercises are very adaptable and can easily be modified in order to suit personal comfort. It's a very good starting point for those seniors getting back to physical activities again.

Yoga and Pilates

Yoga and Pilates are both light exercises that enhance flexibility and balance in general, while also strengthening the core. Both practices are based on slow, controlled movements. This makes them perfect for seniors! 

• Yoga: Yoga helps to increase mobility, strengthens joints, and clarifies the mind. You will find several videos and classes online that suggest modifications in asanas. Some will have special instructions for seniors who have less flexibility in their bodies. 
  Pilates: The emphasis of Pilates is on core strength, which is an important factor in balance and stability. The exercises can be done on the mat, with or without chair support, and will help in maintaining good posture, breathing, and muscle tone.

If added to an ongoing exercise routine, yoga or Pilates can work wonders on one's physical and mental well-being, and a senior will be able to feel stronger and more relaxed.

Indoor Walking

Walking is one of the easiest and best exercises around, and you can also do it indoors. If the weather isn't good for walking outside, there are a few other ways you can still get your steps in from home.

• Walk around the house. You can keep on walking with a looped path set up inside your house. You can add stairs if you have them available and safe to use, to also engage in some degree of cardio.
• Walk in place. If you don’t have much space, try walking in place. You can increase your speed or try raising your knees a little higher than usual for an added bonus to your workout.

Walking is excellent for improving cardiovascular health, keeping the joints mobile, and is low-impact, hence suitable for almost everyone.

Strength Training

It is important to retain muscle mass and strength since it aids in maintaining balance, independent living, and daily functions. One need not necessarily go to a gym to do this. It doesn’t require heavy equipment to perform strength training exercises, either. You can use simple canned goods or basic resistance bands at home!

• Bicep Curls: These exercises include light weights or bands. Slowly curl your arms in to strengthen the arms. Start with weights that feel manageable and don’t strain yourself. 
• Tricep extensions: Hold onto a weight or resistance band and extend your arm behind you to work the triceps to build strength in your upper body.
• Leg raises: These can be done in a standing or lying position. Lift one leg from the floor and hold it a bit while putting it back. This strengthens the lower body and enhances balance.

Strength training should be taken gingerly to avoid injury. Use gentle resistance at first and keep the sets short as you build up gradually and allow your muscles time to adjust.

Consider This Before You Begin

The following are some of the key things to consider before trying any new exercise for safety and success:

1. Consult with Your Doctor

One should always consult with a physician prior to starting a new exercise regimen. They would be in the best position to assess your health and recommend activities that will help match your needs. They can also advise on what limitations you should know about and what activities you should avoid.

2. Ease Your Way In

Exercising should not be started at full length and vigor immediately. Start slow and easy, for short lengths of time. You can increase the time and intensity gradually as you get stronger and more resilient.

3. Listen to Your Body

Note any discomfort or pain that you experience while exercising. A certain degree of musculoskeletal soreness is normal; sharp pain or significant discomfort, however, acts as a warning to stop and reevaluate further activity. Always be kind to yourself.

4. Socialize

Exercise can be a lot more fun and motivating with others. Consider inviting friends or family to join you. Alternatively, virtual classes or group video calls can be an excellent way to stay connected and motivated.

5. Consider Professional Support

If you are not sure how to exercise safely at home, Visiting Angels caregivers can provide you with extra supervision and support. Our compassionate caregivers can walk with you and help you through some basic indoor exercises at home. 

Heartfelt Highlights

It’s important to stay active, even through the cold winters in Liberty Lake and Spokane County. Learning some basic indoor exercises can help you stay physically active so that you can be prepared for our next spectacular summer season. Contact us today for help with companionship care, in-home care and other assistance today!