Keeping Fit in the Winter Months
While many of us have no trouble heading outside on a balmy spring or a crisp fall day to take a walk or enjoy some other outside fitness activity, it’s a different story during the winter. But the road to fitness knows no season, and every day holds an opportunity to build strength, improve balance and maintain flexibility.
Thirty minutes of exercise three times a week is beneficial. Regular exercise improves circulation, which will help you stay warm in the cooler months. At the very least, try to avoid sitting for long periods. Getting up and moving around every 30 minutes or so is beneficial.
Whether you head to a fitness class or exercise at home, a few simple exercises done on a regular basis can help you maintain or build fitness during the winter months. Exercises can be modified to suit your fitness level and no special equipment is needed.
Try a mixture of strength training and moderate cardio activity, such as walking or stair climbing. While performing cardio exercises, you should be able to carry on a conversation but work in the mid-range of intensity.
It pays to invest in a set of light (two-three lb.) weights or resistance bands. In a pinch, hold a can in each hand to provide added resistance.
Maintaining and improving balance is a critical element of fitness. As we age, our joints are less flexible, our muscles less strong and visual acuity and reaction time both decrease. Good balance reduces the risk of falls and injury.
For best results, set aside a regular time each day to do your exercise routine. Wear loose, comfortable clothing and sturdy, supportive shoes that don’t slide. Make sure to stretch before and after.
Standing/sitting exercises
Hold onto a chair or use the support of a wall during any of the standing exercises for balance. Repeat each exercise 10 times.
Bicep curls — builds strength in arms
In either a seated or standing position, keep arms by your side. Alternate curling arms up to shoulder and slowly return to starting position.
Chair arm presses — works triceps muscles
While sitting in a sturdy chair, place hands on the arms on the chair and press up, use arms to lift your body to hover over the seat and then back down.
Chair stands — Builds strength in the thighs and core. Helps balance.
Place a sturdy chair against a wall. Sit in the chair, cross your arms across your chest and then rise to a standing position using your legs, trying not to use the chair for support. Lower back down into the chair, repeat. Try to keep your abdominals tight as you raise and lower your body. This exercise is most effective when you rise up quickly and lower down slowly. If necessary, use your hands for extra support or for balance.
Wall push-ups — Works chest muscles, arms and back
Stand just over one arm’s length away from the wall with feet hip-width apart. Place hands flat on the wall at shoulder height and a bit wider than shoulder width. Keeping back straight, make a slow, controlled movement in four counts towards the wall, bending elbows out. Push back to standing up straight in four counts.
Knee lifts—Strengthens quadriceps and hamstrings, supports knees and helps balance
Sit in a chair or stand alongside a sturdy chair that is supported by wall (seat facing in). Hold back of chair. Lift knee to hip height, then straighten leg out in front slowly. Bend knee, then lower to floor. Repeat sequence on opposite leg.
Shoulder stretch
Stand facing a wall at a distance of one foot. Reach up the wall with arms while keeping shoulders down and back. Crawl fingers forward up the wall to feel a nice stretch. Hold. Repeat.
Hamstring curls — Works back of thigh and gluteal muscles
Holding onto a sturdy chair braced by the wall for balance, stand straight with legsshoulder-widthh apart. Stand on one leg and curl the heel of the non-supporting leg up towards your back, release slowly. Repeat sequence on each leg.
Lateral legs lifts– Works outer thighs, gluteal muscles
Using a chair for support; lift leg out to the side as high as is comfortable in a slow controlled movement, then slowly lower leg to return to both feet on the ground. Repeat with other leg.
Calf raises—strengthens and stretches calves
Using a chair for support, lift up on heel to tip toe, then lower down. Repeat, then lift up toes to stand on heels, and then lower toes.
Balance Builders
One leg stand
Standing close to a wall or chair, stand on one leg as long as possible, then lower and switch to the other leg. Repeat as often as you can comfortably.
Wall walk
Standing alongside a wall, walk heel to toe along the length of the wall. Reverse direction.
Safety Tips
Start slowly. Warm up before stretching by moving around a bit or by walking.
Use a chair or wall for support.
Drink water before, during and after exercising.
Lynda Schoettl, a certified fitness instructor at Jefferson’s Ferry Life Plan Community, is certified in senior nutrition and personal training, and is a fall proof balance and mobility specialist and a functional aging specialist. www.jeffersonsferry.org.
