Stay Fit in The Winter: Exercise Routines for Seniors at Home

During the winter months, it can be harder for seniors to get out and enjoy their usual favorite types of exercise, including going for walks. Furthermore, some seniors do not want to attend exercise classes during cold and flu season. Fortunately, seniors can engage in many types of exercise from the comfort and privacy of their homes. Before beginning any exercise routine, seniors should consult with their general care physician.

Warm Up And Cool Down

The warm-up and cool-down periods are incredibly important to your workout. Handling them correctly can go a long way toward preventing injury.

1. Warm-up: 

• Dynamic stretchings such as arm circles, leg swings, and hip bridges 
• 5 to 10 minutes of light aerobic activity such as jogging or walking 

2.  Cooldown:

• Static stretching: holding a stretch for 30 seconds per muscle group worked out during the exercise session 
• 5 to 10 minutes of low-intensity activity such as walking or yoga poses

Workout Ideas For Seniors

There are several strategies seniors can use to get in a great workout at home.  The strategy that works best for you may depend on your specific goals, from building muscle or balance to simply staying active. You may want to try:

Yoga

Many yoga workouts are designed to help improve mobility. Often, they can be modified to make it possible for seniors with low mobility to enjoy them. 

Light Weight Training

Lightweight training is a great way to add muscle mass and improve strength. Using light hand weights or even canned goods can help seniors go through common exercises, including bicep curls, floor presses, pulls, and more. 

Aerobics 

Aerobic exercises are an ideal way to get your heart rate up and increase both stamina and strength. You can find a number of aerobics videos online, so choose one that fits your specific needs.

Strength Routines

There are plenty of exercises that you can mix and match to put together a great strength routine. Consider:

• Toe taps
• Leg raises
• Arm raises
• Wall push-ups
• Knee lifts

Depending on your strength and mobility, you may also want to work on other strength-building exercises. 

Walking Routines

Even when you can't get out for a regular walk around the neighborhood, you can still enjoy a walking workout in the privacy of your home. Try walking around the house or walking in place to get your heart rate up and keep moving. Good music or a great movie can make that routine less boring.

Watch Your Form And Technique

1. Pay Attention to Your Posture. 

• Keep your head, chest, and hips aligned while exercising 
• Make sure your back is straight and that you are engaging the core muscles during the exercise session 

2. Use Proper Technique. 

• Learn the correct form for each exercise before attempting it on your own to prevent injury or improper muscle development.  
• Avoid using momentum or relying too much on one side of the body for certain exercises.

Senior Helpers Naperville Can Offer Help and Support to Seniors

Do you need help in starting an exercise program or simply need companionship while you exercise? Senior Helpers Naperville can help residents of Naperville, Aurora, Oak Park, Berwyn, DuPage County, Cook County, and Willowbrook, get started on being fit. Don't forget to talk to your doctor about how to get started on your exercise routine, and contact us today to learn more about the care services we can provide.