Does anyone ever look forward to leaving the house in the winter, especially to exercise? This becomes an even bigger challenge for older adults if they lack a support system, have poor tolerance to the colder temperatures, and if they are at an increased risk of falling. The decrease in activity level can lead to detrimental loss in strength, mobility, and balance. Mental health can also be affected. Older adults are susceptible to seasonal affective disorder (SAD) due to decreased social interaction and minimal sun exposure.
So, how can older adults in our families and community keep up with a consistent activity level in their homes this winter season to maintain their physical and mental health? Here are a few ways:
Walking Around the House
Improves endurance, muscle strength, bone density, joint stability, balance, mood, sleep habits, and boosts the immune system. Try walking in open spaces or along corridors and climbing stairs.
Chores!
Although they may be unpleasant, they do promote movement, sense of purpose, and good brain health! Carefully lift, reach, twist and lower while doing the dishes. Practice balance while brushing your teeth by standing with your feet together or on one leg. Carrying, lifting and reaching for groceries are other great ways to keep muscles active.
Strength Training
For the power and energy to complete those household chores! Lift weights using water bottles or cans of soup. Use your body weight to do counter pushups, sit-to-stands and standing heel raises. Keep your legs active by marching in place while siting or standing.
Stretching
Improves the ability to complete good hygiene and dress independently. Try these moves: lying down twisting, seated rotations and a standing calf stretch
Practicing Well-Being
Good mental health aids with motivation and maintaining a positive frame of mind. Try Yoga, meditation, or deep breathing exercises. Call a friend or family member weekly. Read! Learn a new skill, for example, a new language. Keep your hands busy by playing games or cards, knitting, etc.
Finally, here are some local community resources for older adults who may need additional services.
Senior Centers:
https://www.aging.pa.gov/local-resources/Pages/Senior-Center.aspx
Adult Day Services:
https://www.aging.pa.gov/local-resources/Pages/Adult-Day-Center.aspx
PA Link to Aging and Disability Resources:
https://www.aging.pa.gov/local-resources/pa-link/Pages/default.aspx
Area Agency on Aging:
https://www.aging.pa.gov/local-resources/Pages/AAA.aspx
Delaware County Offices of Services for the Aging
https://www.delcosa.org