As winter approaches, it can be challenging for older adults to keep up with health and fitness routines. It is still important, especially as we age, to stay active all year round to keep our body strong. Regular physical activity offers many benefits for our physical and mental health.

Physical benefits include:

• Supporting physical function

 • Preventing cardiovascular conditions

• Relieving and preventing pains

• Decreasing risk of falls

• Supporting bone health

• Preventing onset of disease

 Mental benefits include:

• Improving sleep hygiene

• Protecting brain health

• Improving self-confidence

• Promoting emotional well-being

• Building community

The cold temperatures, and shorter days may make it difficult to feel motivated and may require that we change our regular forms of physical activity. We may think that being physically active requires formal structured exercise, but there are plenty of ways for seniors to stay active even from the comfort of your own home!

Here are four ideas on how to keep moving through the winter months, so we are ready to enjoy the nice weather once it returns.

1. Walking. This is an easy, low impact form of physical activity. If you feel safe to walk outside, ensure that you are dressed appropriately for the weather, have good footwear and consider having someone walk with you. If walking outside is not an option, then walking inside can be done by walking around your house — try doing laps around part of your home or going up/down the stairs, or walking at a community centre or indoor space as it is a great way to still get your steps in.

 2. Doing chores around the house. This is a great way to keep your body moving, as well as keeping your home tidy. Research shows that this can give us a sense of purpose and builds routine in our day, which can help with the winter blues, all while offering a form of light physical activity.

3. Find exercise videos online. You can perform exercise from the comfort of your home. For a lot of videos, you do not need much for equipment. YouTube offers lots of free options, some ideas include:

 • Yoga — there are many videos available for different fitness levels. This can be done sitting if you look up chair yoga or more traditional yoga on a mat if you are able.

• Balance exercises — these can help to reduce the risk of falls, and includes strengthening of the legs and calves.

• Resistance exercises — these can be performed with some light bands or weights if you have or even just using your body weight may be appropriate.

 4. Light dancing. Dancing is a great form of aerobic exercise, it allows you to stretch, strengthen your body all while increasing your heart rate. Dancing also reduces stress, minimizes symptoms of depression, and leads to increased energy levels. So, put on your favourite music and have a dance party in the kitchen!

Hopefully this article gave you some inspiration on how to stay active this winter. If you are still not sure where to start, or what exercises may be best for you, please reach out to Megan at Donald Physiotherapy in Davidson — 306-933-3372.

-Megan Lautner