Exercise is vital for seniors but they are facing new challenges when it comes to staying active during a pandemic. Stay-at-home guidelines and social distancing make it more difficult to stick to your typical exercise routine. The fact that seniors are staying at home more than usual, means there’s a good chance that they will be moving less. Having regular physical activity especially in seniors may help improve several aspects of overall well-being such as weight management, blood pressure, and emotional health. It is recommended that older adults must have at least 150 minutes of physical activity each week. Older adults or seniors with chronic health complications who may not be able to meet the recommendation must still do their best to keep a regular physical activity. For some, 150 minutes might be intimidating especially this time of the pandemic. Below are some other tips or motivations on how older adults can make it easier to stay active even staying at home.
1. Sit Less
Staying at home naturally means that you’re not moving as much you were before the pandemic. A great way to stay active while at home is simply remembering to sit less. You can turn off the television so you can sit less. Keep it off and work on the homework that you have been finishing. You can also find some engaging activities like gardening or just walking around the block. If you will be watching television, take advantage of the commercial breaks to take a lap around your house. You can use the 2 minutes to get some chores done. If standing or walking is hard for you, there are various exercises you can perform while seated. You may find it online for free.
2. Make A Move List
Scheduling your daily exercise makes it easier for elders to stick to their goals. To make this possible, ask yourself how you plan to get moving today. The list can include things like:
- Take a walk
- Get the mail
- Put on some music and dance
3. Mix It Up
Selection is very important to avoid your exercise routine becoming boring. There are four types of exercise on which elders must focus:
Improving your health in each of these areas comes with numerous benefits:
- Strength: Makes carrying grandchildren and lifting groceries easier
- Endurance: Makes things like dancing or climbing stairs easier
- Flexibility: Makes common tasks like driving and getting dressed easier
- Balance: Helps prevent falls and related injuries
4. Overcome Excuses
Some of the most common excuses and ways you can overcome are:
- You are too busy and you don’t have time
Make moving part of your daily activity if you find yourself too busy to do it. Scheduling your daily exercise means you are making time for it, helping to hold you accountable.
- It’s tiresome
Try to find physical activities that you enjoy. It might be dancing, gardening, or taking a walk with your neighbor. Just be sure to practice safe social distancing when exercising with others.
- It costs too much
You don’t certainly need expensive gear to stay active. You can use household items like water bottles as weights. There are also plenty of free workout videos available online.
- I’m too tired
Once you get moving, you might feel less tired. Physical activity can help reduce fatigue. Exercising can even help you feel less anxious and stressed.