With colder temperatures and shorter days, it can be tempting to hibernate during the winter months. But finding ways to keep moving all year long is one of the greatest gifts you can give yourself. Regular physical activity plays a significant role in healthy aging, helping older adults live independently longer, reducing the risk of falls, and protecting against disease. While even a little bit of physical activity offers health benefits, the Centers for Disease Control and Prevention (CDC) recommends that older adults get at least 150 minutes a week of moderate-intensity activity, plus two days a week of muscle-strengthening activity and three days of balance-boosting activity. Our guide suggests ways for seniors to stay active even if the weather outside is frightful.
1. Enjoy an Invigorating Walk
Taking brisk walks throughout the week is one great way to get the recommended 150 minutes of moderate-intensity activity. Hop on a treadmill at the gym while you watch your favorite show. Buddy up with a friend to walk the mall. Or bundle up and head outdoors – but before you do, make sure to take these precautions to stay safe in frigid temperatures:
- Check the weather conditions and wind chill. According to the Mayo Clinic, the risk of frostbite increases when air temperatures drop below 5 F. When wind chill reaches minus 16.6 F, frostbite can nip exposed skin in less than 30 minutes. Also, reconsider a walk outside if freezing rain or cycles of freezing and thawing have made sidewalks icy.
- Wear layers. Be sure the layer closest to your skin wicks moisture and that the outer layer is wind- and water-resistant.
- Wear a hat and mittens. Keep your ears and fingers protected from the cold.
- Tell someone your plan. As with a hike in the wilderness, it’s a good idea to let a loved one know your route and how long you expect to be away, so they’ll know when and where to look for you if the unexpected happens.
2. Sign Up for Fitness Classes
Joining in group fitness activities offers numerous perks, from accountability and camaraderie to the expert guidance of an instructor. Keep things fun by thinking outside the box as you look through listings of classes at the local gym or community center. In addition to trying traditional fitness options, such as low-impact aerobics, consider taking a line dancing class, water fitness or tai chi. You’ll work different muscle groups and avoid getting bored with your routine.
3. Put Technology to Good Use
Frigid temps and icy roads can make it hard to leave home for an exercise class. But with videos and virtual classes, you can get a workout in the comfort of your own living room. Visit the library and check out their exercise DVDs, or search YouTube for workout videos that suit your fitness level. You can also look for virtual classes, such as AARP’s Senior Planet, which offer the benefit of working out with others and the convenience of being at home. Whether you choose DVDs, online videos or virtual classes, technology gives you the opportunity to explore a variety of fitness modalities — from yoga and tai chi to aerobics and strength training — which will help you incorporate the four categories of exercise (endurance, strength, flexibility and balance) into your weekly routine.
4. Schedule Time for Activity
Creating a habit of moving your body can help you resist the inertia that sets in during the winter months. In addition to taking regular fitness classes, or meeting a friend for weekly walks, fit short stints of activity into your daily routine. Do wall push-ups while your morning coffee brews, chair squats before you turn on the evening news, or balance on one foot after brushing your teeth.
An Active Lifestyle Year-Round at Friendship Village
With a fitness center, heated indoor swimming pool, and an activities calendar brimming with fitness opportunities, there are myriad ways for seniors to stay active in even the coldest weather at Friendship Village. On each of our campuses — Friendship Village Chesterfield and Friendship Village Sunset Hills — you’ll find a multidimensional approach to wellness that supports health, independence and successful aging. Contact us to find out more or to schedule a tour so you can see for yourself the many opportunities for living well in a Friendship Village community.