Older Adult Wellness — winter workouts

As the temperatures start to drop and the wind begins to blow, you may think it is the time of year to store away the tennis shoes and slow down for the season. However, winter is the exact right time of year to stay active and work to maintain physical function levels.

Getting active during the colder months can be challenging as we are used to walking outdoors and doing yard work to stay active and we are suddenly wondering what to do when the snow falls. The blustery temperatures tempt us to snuggle up on the couch and relax.

However, the lack of activity can be harmful. The deconditioning that occurs naturally without a regular activity routine can lead to accidents when people head out in the winter conditions. Traversing the icy sidewalks can lead to falls or a less than strong back can be prone to injury if you’re heading out to shovel.

One of the best ways to remain on track with your activity and stay injury free during the winter is to maintain a fitness routine. Keeping your cardiovascular endurance and strength levels up is key.

If you are looking for socialization or accountability try joining a fitness center. Whether you take advantage of professionally led exercise classes or walk the treadmill, continuing your exercise in a climate controlled environment is a win.

On days the weather advises against travel or you don’t have access to an indoor exercise facility, there are plenty of ways to stay active in your home. General house work will not only keep you off the couch but also keep your house clean.

Vacuuming can burn up to 250 calories an hour for an average 160 pound adult. Window washing not only burns a few calories, but also increases upper body mobility which is vital to maintaining independence.

If you like a challenge, but don’t want the hustle of gym, a home exercise regimen is for you. If you’re unsure where to start with an at home exercise program, focus on movements that resemble daily living activities.

Exercises that engage large muscle groups and mimic the movements you perform throughout your day will keep you functioning and independent. For example, to maintain lower body strength try this simple chair stand exercise.

• Sit near the edge of a stable chair that does not slide or roll.

• Cross your arms over your chest.

• Push through your heels to stand up all the way.

• Carefully sit back down.

• Repeat this as many times as possible in 30 seconds.

Whether you join a gym in the winter months or stay active in your own home, the key is to keep moving. Preserve strength, mobility, and endurance throughout the winter months to stay injury free. The key to well-being is remaining, as independent and functional as you were the previous year.

For more information, contact Griffin at lgriffin@wesleylife.org or 641-791-4550.