Staying in shape during the colder months can present a bit of a challenge, especially for older adults. There are fewer opportunities for outdoor exercises such as swimming and walking, and the gray atmosphere and cold air may make you less willing to get up and work out. To help alleviate this issue, Ebenezer Senior Living has compiled a list of some of the best body-gentle exercises for seniors.
No, we aren’t talking about bench-pressing. With just a small pair of dumbbells, you’ll gain access to a wide variety of strength training exercises, like bicep curls, tricep extensions, and overhead presses. You can also hold one dumbbell in both hands for extra resistance while doing squats or lunges. Make sure the dumbbells you choose are a comfortable enough weight for you to complete about ten repetitions – between five and ten pounds is a good bet.
Yoga is an excellent way to improve your balance, keep your joints strong, and reduce stress and fatigue. Chair yoga is a form of yoga that can be practiced entirely while sitting down, making it more accessible and ideal for seniors who have difficulty standing for long periods of time. Some of these poses include simple seated twists, forward bends, and the mountain pose.
For the most part, you won’t want to be walking outside during winter. Many gyms and community centers offer indoor walking tracks and treadmills, allowing you to continue your tradition of a daily walk. If you live in a senior living community, you can also walk the length of your building several times as an equivalent exercise.
Just because the outdoor pool is closed doesn’t mean swimming isn’t an option. Water aerobics can be extremely beneficial for older adults. Being in the water puts less pressure on your bones and joints, and the exercises you’ll perform will help you build muscle mass and increase flexibility.
We hope these tips have given you some good ideas for staying fit during the winter months. For more information on Lasting Health and other topics regarding senior living, check out the Ebenezer blog.