With the holiday season underway, spending time with family and friends is especially important. However, another vital aspect of the festive season is staying active and maintaining an exercise routine. Remaining motivated during this busy time of year can be challenging but it is extremely important for older adults to keep a fitness routine in place at all times of the year. Seniors considering moving to a Life Plan Community can find additional support to help them reach their fitness goals during the winter and year-round.
Set Realistic and Achievable Goals
Having goals helps keep you motivated, but setting unrealistic goals can discourage your continued participation in essential exercise routines. Instead, set reachable goals that push your limits a bit. Here are some helpful tips on goal setting:
- Create a simple exercise routine: Establish a basic routine that fits your current fitness level and preferences. Start with manageable exercises, such as a few minutes of stretching or gentle walks, and gradually increase intensity over time.
- Track progress and celebrate achievements: Keep a journal or use a calendar to record your progress, noting even small milestones. Celebrating each achievement, no matter how small, helps reinforce commitment and supports ongoing motivation.
- Prioritize consistency over intensity: Instead of pushing for high-intensity workouts that could cause injury, dedicate time to be active every day. Whether you choose a light walk around the neighborhood every morning or a short stretch session every afternoon, consistency builds long-term habits that help seniors sustain fitness goals throughout the winter.
Focus on Indoor Activities
Although temperatures may be dropping outdoors, seniors can pursue indoor activities any time of the year to stay physically fit. Indoor exercise routines offer flexibility to fit various fitness levels. Consider these options:
- Join virtual fitness classes: Many senior centers offer virtual classes, making it easy to join yoga, balance training or dance sessions from the comfort of home. These classes provide instruction and a connection with others while remaining indoors.
Tip: You can find a range of exercise videos for seniors on YouTube or on-demand through your cable provider. This approach provides flexibility to fit exercise classes into your schedule whenever you choose. - Try chair exercises, yoga or light strength training: Activities including chair exercises, gentle yoga or simple strength training are good, low-impact options. These exercise programs promote flexibility, strength and overall mobility, making them highly effective for aging adults.
Physical fitness is just one part of Hermitage Richmond’s innovative Pathways to Wellness program. Our exercise programs include yoga, chair yoga and other fitness classes that residents can do indoors when it is cold outside.
Practice Balance Exercises
Balance exercises are an essential addition to a senior’s fitness routine. Working on your balance helps improve stability and coordination to help prevent falls.This can also enhance your confidence in other daily activities. Here are a few suggested balance exercises seniors can easily do indoors during the winter:
- Heel-to-toe walk: Place one foot directly in front of the other as you walk along a hallway. If you initially find this exercise difficult, find a support rail or kitchen counter to walk alongside, and work up to doing it without support.
- Single-leg stand: Start by standing behind a sturdy chair, holding onto it for balance. Slowly lift one foot off the ground, hold for a few seconds, then switch sides. Over time, try balancing without holding onto a chair.
- Seated leg raises: While seated, lift one leg at a time straight out, and hold it up for a few seconds. This exercise strengthens the core and legs, providing additional stability and balance in everyday movements.
Stay Hydrated
When temperatures are cooler and you are busy during the holidays, it can be easy to overlook hydration. However, staying hydrated is crucial during the winter, especially when exercising. Ensuring your body gets enough liquids helps keep your joints lubricated and supports energy levels. Here are a few hydration tips for seniors:
- Keep a water bottle nearby: Carrying a water bottle as you go about your daily routine provides a constant reminder to stay hydrated. Refilling your water bottle also helps you keep track of how much water you have consumed throughout the day to reach a daily hydration goal.
- Infuse water for flavor: If you do not find plain water appealing, try adding slices of citrus, cucumber or berries to make drinking water more enjoyable. A more flavorful beverage encourages regular intake and helps you cut back on other liquids that are less hydrating.
- Eat water-rich foods: Choose snacks with high water content, such as oranges, melons or cucumbers. Including these hydrating foods in your diet is an easy way to boost your fluid intake without drinking as much water.
Life Plan Communities Offer Fitness Support
Joining a Life Plan Community can help you reach your fitness goals by providing access to exercise rooms and structured exercise programs that keep you on track. You can also exercise with fellow residents encouraging each other to stay physically fit.
Hermitage Richmond has numerous opportunities to enhance residents’ fitness levels. We offer great ways to build strength and improve self-esteem, including exercise classes and balance programs. Enhancing and maintaining your health and wellness is a cornerstone of living at Hermitage Richmond.
Looking for ways residents at Hermitage Richmond stay active? Contact us at 804 474 1812 to schedule a time to stop by our community to check our calendar filled with things to do throughout every season!
