5 Ways for Seniors to Stay Active This Winter

‘Motion is Lotion’ is a phrase we use frequently in our daily physiotherapy practice. While this holds true no matter what stage of life you are at, it is especially true as we get older.

How much movement is recommended and what are the best activities for seniors? We are breaking it down for you in this blog post.

What’s recommended?
If you are over the age of 65, generally fit and have no limiting health conditions these are the general recommendations (from the CDC) for a healthy lifestyle:

• At least 150 minutes a week of moderate intensity exercise and at least 2 days a week of muscle strengthening training.
• 7-8 hours of good quality sleep on a regular basis with consistent bed and wake-up times and limiting your sedentary time to 8 hours or less a day.
• Limiting screen time to less than 3 hours of recreational screen time and breaking up long periods of sitting as much as you can.

Why staying active is important
The health benefits associated with staying active are many, including lower risk of mortality, cardiovascular disease, high blood pressure, diabetes, several types of cancer, anxiety, depression, dementia, weight gain, high cholesterol, falls and fall-related injuries, improved bone health, cognition, quality of life and physical function.

Staying active during the winter months
While this sounds good in theory, implementing a sustainable routine, especially during the winter months, can be a challenge. That’s why we have compiled our top 5 ways to stay active this winter!

1. Go for a walk. If it’s too cold or icy walking at the mall before it opens or at a local indoor track is an ideal location. If there is no ice or snow then walking outside is another great option. Make sure to wear layers so you can adjust as needed!
2. Bicycle riding (stationary or outdoors if it is warm enough and not icy or snowy)
3. Try a new activity such as cross country skiing or snow shoeing.
4. Dancing! Although going out and dancing or taking a dance class right now may be challenging in the COVID-19 climate – turn on some music at home and start moving!
5. Go swimming or take a water aerobics class.

While staying active try to keep the following considerations in mind!

Endurance: These activities increase your breathing and heart rates. Examples include dancing, climbing stairs and brisk walking.

Strength: Strong muscles help seniors remain independent and make everyday activities easier. Examples include lifting weights and using resistance bands.

Balance: These activities reduce the risk of falls. Examples include standing with your feet next to each other, standing on one foot and then the other, and tai chi.

Flexibility: Flexibility improves your joints’ range of motion and makes daily tasks easier. Chair yoga and stretching can improve flexibility.

If you are not sure or need help coming up with a sustainable plan, reach out to a physiotherapist who can help you get moving!