Low-Impact Exercise for Seniors That Keeps You Moving in Cold Weather
Finding the right winter-friendly low-impact exercise for seniors means knowing the best indoor senior workouts. Strength workouts using resistance bands and low-intensity balance exercises are the best options for the average senior.
Are you staying active as you enter your golden years? The CDC states that seniors need about 150 minutes of active exercise every week to stay healthy. While that doesn't sound like much, staying active for two and a half hours is a bigger challenge than you think!
Colorado Springs, CO, is a perfect city to spend your winter. The Olympic City is great for history lovers and outdoor recreationalists alike. Whether you're here for the Broadmoor Seven Falls or our many museums, there's something for everyone!
But as winter hits, it's important to know what sort of effective cold-weather fitness seniors can take advantage of. Read on to learn more about the winter movement aging seniors need.
Low-Impact and High-Impact
To start, what do people mean when they refer to the impact of an exercise?
The impact of an exercise is how much of a toll it takes on your body. A high-impact exercise, for example, is usually more intense and harder on your body.
Low-impact exercises are less intense but have less of an impact on your joints, muscles, and bones. Typically, a low-impact exercise is some form of cardio or is completed without much equipment.
A great example is aerobic exercise. The Cleveland Clinic describes aerobic exercise as a workout that focuses on using large groups of muscles in repetitive motions. These motions are great for staying active and warm.
The Benefits of Movement in the Winter
Staying active is always important. But when winter hits, it becomes just a little more vital.
According to the Mayo Clinic, seniors who stay active see a considerable improvement in their health and mood. Studies show that it will help to reduce the risk of chronic health conditions, as well as improve your strength and balance.
Effectively, the exercise benefits are much the same as they are during any other season. But once that Colorado winter hits, there's one definite improvement: staying warm!
According to the Journal of Thermal Biology, our bodies generate more heat while we're exercising. That's because exercise causes our muscles to contract, causing an increase in our internal body temperature. That's why it's called a warm-up!
Staying Active: The Best Indoor Senior Workouts
Now that we understand more about these exercises, which should we tackle first?
One note is that your workout may change depending on your community. Look into your community's fitness amenities and upcoming events to know what's available.
Here are some of the best indoor senior workouts to provide the cold-weather fitness seniors need.
Strength-Focused Exercise
Strength exercises are typically high-impact. As a result, these exercises sometimes are not suited to seniors. However, there are still plenty of strength-focused exercises that seniors can engage with.
Additionally, everyone's body is different. It's not uncommon for a senior to complete some more intense exercises! Speak with your doctor to discuss what exercises you can safely complete.
Strength exercises will often make use of exercise bands, or resistance bands. These are large bands with a set resistance to them that you can pull on, effectively serving as lifting weights. Think of a giant rubber band!
Another great choice comes from your body's own weight. You can do plenty of strength-focused exercises with nothing more than a wall or chair. Some examples are:
- Seated leg lifts
- Wall planks
- Push-ups
- Planks
For more intense exercises, never work out alone! It's important to have someone with you in case of an injury.
Aerobic Exercise
If you're looking for arthritis-safe routines, aerobic exercises are often best. These exercises rarely use equipment and are more focused on keeping your body moving.
Aerobic exercises are low-impact, so you won't have to worry about much pain. However, staying active in care programs means knowing your limits as well.
Consider what your assisted living community can do to help you exercise. In the meantime, some great aerobic workouts include:
- Treading water
- Seated marches
- Yoga and Tai chi
- Walking loops
These exercises are often done in classes. It's a great way to stay social and active!
Frequently Asked Questions
Can I Work Out Alone?
While the answer is an objective yes, we do have a very subjective "no." Working out alone can be dangerous, ineffective, and demoralizing.
For one thing, you have access to your community's fitness amenities. Since these are usually in social areas, you'd have to avoid making use of them.
But most importantly, working out alone can lead to an injury. If you suffer from a fall or a similar accident, nobody can help you. You'll have to hope someone can hear you requesting help, which you aren't always in a condition to do.
Do I Need an Instructor?
Many senior living communities have an instructor to teach low-impact exercise for seniors. If you have an instructor, we strongly recommend taking advantage of the resource.
Working out without an expert can make it so nobody can correct your mistakes. If you're working out incorrectly, you could risk injuring yourself or not getting the full benefit of the workout.
Do Aerobic Exercises Build Muscles?
Some do, but this isn't the primary use of aerobic exercise. Instead, consider looking into indoor senior workouts that focus on strength.
However, you'll undoubtedly see some muscle growth just from the movement and activity. Focus on your balance and stability before you try to bodybuild!
Mastering Low-Impact Exercise for Seniors
Understanding low-impact exercise for seniors means knowing what workouts are best for winter. Focus on indoor senior workouts with arthritis-safe routines highlighting strength and cardio-centric aerobic exercises.
At Rivaria Vista Grande, we understand there's more to your golden years than a workout regimen. Our location blends natural beauty and stunning vistas so you can exercise outdoors during the warmer months, while our community offers a homey atmosphere to keep you active during the winter. Contact us today to schedule a tour of your new home!