3 Activities To Keep Seniors Active

April 18, 2019 By

3 activities to keep seniors activeOnce people get a certain age, there can be this perception of fatigue and helplessness. However, when you keep seniors active, you encourage them to continue living life to the best of their abilities. Being active is essential, not just for the body but for the mind as well. These are three simple ways to keep seniors active and to enjoy their time.

Gardening

If you’ve ever spent time in your garden, you’ll realize that it can actually be a lot of work. Gardening is perfect for seniors because it is an enjoyable, low-pressure activity. There is a real satisfaction of ridding your garden of weeds and being able to see flowers bloom. Gardening can be as slow of an activity as needed, so there’s no pressure to finish in a certain time. Seniors can take their time, stop for breaks, and return as needed.

There are a few precautions that seniors should take while gardening. A foam pad is recommended to kneel on instead of bending over which can place a lot of strain on the back. Water is also important, especially in the hot summer months. If possible, it’s best to garden in the early hours of the day, before the sun becomes too strong. However, as long as these basic precautions are taken, gardening is a great way to keep seniors active.

Walking

Walking is the perfect exercise for people of all ages. Not only do you get to move outside, but the slower pace allows for socialization. There are often walking clubs in local communities that seniors can sign up for. Alternately, call up some friends and make a point of getting together regularly. Seniors can plan their own route or make a coffee shop their final destination. And, if the weather isn’t cooperating, most malls will open their main doors to provide a safe space for walking groups to enjoy. Alternately, if any seniors have knee issues, they may want to check out the local track ring as the surface is a bit more cushiony.

As with gardening, it’s recommended to walk in the earlier hours of summer months. And if going on longer walks, be sure to keep hydrated. Finally, investing in a decent pair of walking shoes will help keep the entire body supported.

Babysitting

Watching children is a lot of fun, but a lot of work as well. For those that are interested and able, babysitting is a great way to keep seniors active. Now, babysitting shouldn’t be for a long time, depending on the person, but even short bursts of interactions with small children should be encouraged. Whether it’s playing blocks or even a fun game of hide and seek, there is a lot that seniors can do with children. The natural energy of children is infectious and without even knowing it, a lot of movement happens.

 

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4 Best Stretches You Don’t Want To Forget

January 18, 2019 By

4 best stretches you don't want to forgetWe’ve all been there. Stretching dutifully before a workout. Wondering if this is actually going to help or not. But, not knowing an alternative, we keep doing them. Well, as research into athletics becomes more in-depth, the science behind stretches has evolved. Stretches fall into two main categories: static and dynamic. Static stretches are what we’re primarily used to. Staying still while stretching individual parts of our body and holding for a few seconds. Dynamic stretches help move joints so that they can go through their full range of motions. Both types of stretching have their place, but if you want to focus on getting ready for a workout, be sure to incorporate dynamic stretching into your routine.

Walking Lunge

Lunges help to target your legs, glutes, and your core. Start by standing tall and place your feet shoulder-length apart. Lift your chest and put your shoulders back. Then, step forward with your right foot and lower your body until your right thigh is parallel to the floor. Both knees should be bent at 90 degree angles. After holding for a few seconds, bring your left food forward into a standing position. Repeat with the opposite leg. You can keep doing a row of lunges.

Hip Circles

Opening up your hip flexers is a great way to increase flexibility. This is a nice and simple dynamic stretch. Stand up with your legs shoulder-length apart. Place your hands on your hips. Then, move your hips making a clockwise circle. You can start with small circles and increase to larger circles. Move in one direction for 30 seconds and then repeat in the opposite direction.

Leg Swings

To help get your legs warmed up, this is a great, flexible stretch. It targets your hamstrings and glutes, while also working your hip muscles and joints. Stand up and extend your arms out from your side to keep your balance. If you struggle with balance, you can also hold on to a wall or chair with one arm. Raise your right leg to your side and then swing it back and forth in front of your body. Be sure to lift your chest and engage your core. Your back should also be straight. Swing your leg for 30 seconds before alternating to the other leg.

You can swing each leg from side to side and then switch to back to front for a whole range of motions.

Shoulder Roll

Shoulders are often forgotten about in stretching. But not only is important to warm them up for any arm movements, by relaxing our shoulders we can also eliminate tension caused by daily stresses. Start with your feet apart and your shoulders relaxed with your arms by your side. Then, slowly move your shoulders in a circle. Continue for 30 seconds before switching directions. This is actually a great stretch to do any time of the day.

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How To Keep Fit In The Winter

December 18, 2018 By

how to keep fit in winter Bears hibernate in winter, and humans are often sorely tempted to do so as well. Instead of settling into the couch, though, do your best to keep fit in the winter. Here are some easy ways to keep moving, even when it’s freezing outside.

Join a Group

It’s surprising just how many free outdoor clubs there are that you can join, even in the winter. Groups like the November Project are free to join and meet weekly, usually in the morning. All ages and abilities are welcome, so you don’t need to feel self conscious about anything. What’s best is that if you work out with a group, it helps to really motivate yourself. The energy is contagious and will help you power through the frozen weather.

Set up a Home Gym

If you can clear a bit of space in a garage, basement, or rec room, try to set up a space that lets you move in the comfort of a heated area. You don’t actually need a lot of room for a proper exercise routine. Even 10 feet by 10 feet is plenty to move. Look online for exercise videos that will motivate you and set up a TV or computer screen to follow along with. Then, set aside 30 minutes every day to work out. Whether it’s early in the morning or after work, be sure to take this time for yourself to boost your energy and keep fit.

Eat Healthy

It can be hard to find fresh produce in the winter and fruit and vegetables that are available can be very expensive. As a result, eating healthy can be hard in winter. However, if you want to keep fit, you need to have a balanced diet to fill you with enough energy to keep moving. Look for frozen vegetables as these are still nutritious but often cheaper than fresh items in the winter. Beans and lentils are a great source of protein and are also part of comforting recipes.

We often overindulge over Christmas, and December is a good time to get back on track. Strive for balance, though. If you cut out all the treats in your diet, you aren’t going to stick to it. Instead, meal plan and track your food so that all food groups are included. Food diaries are an easy way to see just what you are consuming and help you to see patterns about your food choices.

Set a Target

Springtime is full of running races, so sign up for one in the winter so that you have a goal to work towards. Whether it’s 5 kilometers, 10 kilometers, a half marathon, or even a full marathon, find a race that has an inspiring location and sign up for it. By committing yourself, you feel obligated to keep fit. Work backwards from your goal so that you know just what type of training is involved. There are many sample running and workout schedules that will help you determine what weekly targets you need to reach to be able to meet your end goal.

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