Have Fun and Stay Active Indoors

Active seniors may become more sedentary during the winter months as they avoid the wintry weather and risks involved in moving around on slippery or icy streets and sidewalks. Staying active doesn’t have to be dangerous, however, when you turn that energy to indoor activities to stay fit. Just 15 minutes a day can make the difference between disability and mobility. The right caregiver can be a significant help in supporting overall health for seniors and Visiting Angels of Toms River can help. Call us at (732) 240-1050 or visit our website to find out more about home care to support your loved one.

Physical activity can boost mood, add extra years to your life, help you maintain or lose weight, reduce the impact of illness and disease like Alzheimer’s, and enhance mobility, flexibility, and balance. Medicare offers these suggestions for seniors needing ideas to start their indoor exercise routine:

Stretching – Before beginning any exercise, trainers and physical therapists suggest stretching your muscles to warm up and get ready for work. The adage, “no pain, no gain,” is not the goal here. The idea is to gently stretch out the area, so it is ready to get stronger. Stretching can be its own exercise, and experts suggest doing it for at least 10 minutes twice a week to help support flexibility. 

Walking indoors – When the weather is chilly and sidewalks can become dangerous, you can take a walk in shopping malls, museums, universities, or other large indoor public spaces. Make it a brisk walk, your heart rate should rise to a moderate level at some point during your walk. Aiming for 30 minutes each walk and a total of 2.5 hours for the week will put your heart in great spirits and keep your body more mobile as you age.

Gym membership – Gyms offer a combination of equipment, education, training, and socialization. Memberships can run from inexpensive to high-priced, so make sure that you are getting what you want before you sign any membership agreements. There should be a trainer on staff to help you learn how to use the equipment properly, and access to personal training to help you create a safe exercise routine should you want that. Low-impact equipment like treadmills, stationary bikes, and ellipticals are great for repaired joints and excellent for overall muscle tone. Gyms may have extra amenities like saunas, pools, childcare, and organized sports. There are Medicare plans which include a free fitness program called SilverSneakers and some gyms offer discounts for seniors.

Indoor pool – Swimmers are lucky to enjoy possibly the best exercise for every human body. In the pool, you can work on balance, strength, and endurance while having a great time. Health benefits of this low-impact workout are improved heart health, less painful joints, improved flexibility and muscle strength, and stress reduction. The Toms River YMCA and LA Fitness have indoor pools that are accessible year-round.

At-home exercises – Working out at home can be the least stressful and there are many ways to start your new routine:

• Exercise Videos (online or DVD)
• You can check out exercise DVDs from the library, which has the added benefit of keeping your routines new and interesting. Streaming services like Hulu and Netflix offer videos and you can also take your pick from videos on YouTube
• Fitness apps (on your smartphone)
• The Apple Store or Google Play Store have free and low-cost home exercise apps available to download on your phone. Look for an app that can connect you with an online group for support if you need a boost
• Strength exercises
• Strength exercises, also called resistance training, is when you work your muscles by using resistance. It can mean lifting weights, using resistance bands, or doing push-ups, pull-ups, or sit-ups. There are many benefits to strength training exercises, including the prevention of age-related muscle loss, keeping your bones strong, preventing falls, and promoting mobility and balance.
• Step exercises
• You may remember step class from the 80s but there’s no need to worry about choreography routines or high-impact workouts today. With step aerobics, you step up, around, and down an elevated platform. Just put on some music and get moving! Make sure your step is at a comfortable height, is sturdy, and provides ample foot space so that you don’t fall off it while exercising. 
• Balance exercises
• Balance training exercises the core muscles which keep us upright and avoid falls. If you are a fall risk, consider incorporating these balance exercises:
• Stand on one foot for at least ten seconds, or as long as possible, then switch to the other foot.
• Position one foot closely in front of the other and walk heel to toe for 20 steps. Steady yourself with a wall if some support is needed.
• Walk in a straight line as normally as possible.
• Chair exercises are simple exercises done while seated to help elderly individuals exercise and move without putting pressure or strain on their bodies. They include simple movements of the body, such as bending the feet up and down, lifting a lightweight ball over the head, or lifting the knees.

Before you begin your exercise routine, talk to your doctor about your physical fitness goals and consider talking to a personal trainer. Wear comfortable, well-fitted shoes to avoid slippage or injury, drink plenty of water, and consider having another person around in case you fall or need help. A professional caregiver can help you reach your exercise goals and be there for encouragement when you need it. Call Visiting Angels of Toms River today at (732) 240-1050.