It can be hard to find the motivation to work out, especially when there is snow on the ground and the winter blues have set in. However, staying active has countless benefits, especially for seniors, and regular exercise can boost serotonin and endorphins that actually help you fight those winter blues.
Here are 5 gentle indoor exercises that are perfect for seniors or any age group looking to incorporate more exercise into their routine:
Yes, the old reliable rarely disappoints. With walking being the most popular form of exercise for people over 50, it seems natural to transition to a treadmill during inclement weather. A treadmill provides all of the advantages of walking while reducing the risk of falls. The handrail enables users to walk confidently at a pace that best fits their walking ability, and users can select an incline that best meets their fitness level and make this a more challenging indoor exercise.
For a low-impact machine that packs a healthy dose of aerobic exercise, the elliptical may be a great alternative to the treadmill for your indoor workout. The elliptical offers a lower-impact workout than the treadmill. For older adults suffering from arthritis and joint pain it is the better option as the design places less stress on the back, knees and hips while increasing heart rate to levels necessary to sustain good health.
Related: 6 Ways Seniors Can Increase Energy Levels
Strength-training is an important part of maintaining flexibility, building muscle and improving blood circulation, but free weights can be unpredictable. “It is important to find just the right intensity when exercising for strength,” says Doug Schrift, PT. “You must find a balance between increasing how much you are lifting and preventing injury.”
“Strength training is an important part of rehab and recovery for our residents,” said Clay Gardner, executive director of Vista Knoll Skilled Nursing and Rehabilitation. “Our staff makes sure each patient is using the equipment correctly to prevent further injury, and we offer alternative moves that promote a quick recovery without pain.”
Indoor and outdoor biking rates among seniors aged 55 and up are on the rise. It's an excellent form of exercise because it’s low-impact, can improve cardiovascular health, and is easy to incorporate into daily routines. But for those recovering from hip or back surgery or arthritis pain, the position of a cycle, even a stationary bike, is uncomfortable. The recumbent bike is designed with a backrest for support and places users at an angle where the legs are out in front of the cycle instead of on the sides of the machine. This position places less stress on fragile hips or joints yet offers a tremendous aerobic workout.
Many seniors love yoga. The popularity of yoga and Pilates among people over 50 is growing faster than you can say Bhekasana. But, some poses present painful challenges even to the most dedicated of yoga enthusiasts. For those recovering from injury or suffering from limited mobility, chair yoga provides all of the benefits of traditional yoga without the gravity-defying poses that sometimes risk pulling a muscle or damaging joints. It also benefits those who have limited time but want to relax or reinvigorate their day with a quick pick-me-up without having to leave the office.
Incorporating these gentle indoor exercises into your routine can help improve flexibility, strength, and overall well-being, no matter your age. Did you know your Medicare plan may even offer a fitness membership to help you stay active and healthy? Find out more about these Medicare plan benefits. Medicare Plan Coverage for Fitness Memberships
This is an updated blog post that was originally published in 2018.
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