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5 simple indoor exercises to keep Australian seniors active this winter

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5 simple indoor exercises to keep Australian seniors active this winter
26 JulHealth, How-to advice, Lifestyle

As we learn more and more about what our bodies need to stay happy and healthy, keeping active remains at the forefront of our minds.

During the warmer months, it’s easy to stay motivated. You can go for a walk and feel the warmth and sunshine on your body. During the winter months, however, sitting on the couch with a good book and a cuppa seems more appealing than heading outdoors in the rain to exercise.

The problem is, our body still needs to stay active. In fact, during winter it’s even more important to stay active and healthy so we can fight off infections such as the common cold and reduce those aches and pains that are often caused by stiffness.

So, is our only choice to put on a rain jacket and head outdoors? No!

Below are five simple indoor exercises to keep you active this winter. Aim to complete these once a day, at least five days a week.

By completing this mini-exercise program you’ll be improving your cardiovascular system, enhancing your immune system, maintaining your strength and range, and – most importantly – improving your mood.

All exercises should be completed on a solid chair with a good back rest.

1. Deep breaths

Deep Breaths

  • Take a deep breath in and reach your arms above your head
  • Breathe out and relax your arms down, reaching towards your toes
  • Relax and repeat five times

 

2. Marching on the spot

Marching On The Spot

  • Sit up straight in chair
  • Bring your knee to your chest, as high as comfortable
  • Return foot to floor and repeat on opposite side
  • Aim to repeat 20 times

 

3. Punches forward and up

Punches Forward And Up

* These can be done with or without light dumbbells

  • Sit up straight in chair
  • Bring your hands to your shoulders
  • Punch one hand forward then return to starting position
  • Repeat on opposite side
  • Now punch your hand straight up in the air
  • Repeat on opposite side
  • Aim to complete 20 in total

 

4. Cross body knee taps

Cross Body Knee Taps

  • Sit up straight in chair with your hands next to your ears
  • Bend your right elbow to your left knee while bringing your knee up to your chest
  • Repeat on the opposite side
  • Aim to repeat 10 times

 

5. Cross body knee taps

Heel And Toes Raises

  • Sit up straight in chair
  • Keep your heels on the ground and lift your toes as high as you can
  • Lower your toes then lift your heels as high as you can
  • Aim to repeat 20 times

 

Finishing up …

To finish, take a walk around the house to cool down. Increase the distance each day so you are always pushing yourself.

Listen to your body and take the ‘talk test’. If you can hold a full conversation, you aren’t working hard enough.

Ideally, at the end of the exercise program you are feeling a little warmer and slightly puffed.

If the exercises feel a little too hard, reduce the number of repetitions (reps) then slowly build up again. Likewise, it they feel too easy, increase the number of reps and reduce your rest between each exercise.

If you’re ever in doubt, always feel confident to reach out to The Physio Co so one of our caring physiotherapists can develop an individualised exercise plan just for you.

Enjoy keeping warm and active as we wind ourselves through the cold winter months!

 

Article written by Maddy – physiotherapist at The Physio Co

*** We hope these ideas help encourage you to keep moving during these cooler months. Please do get in touch with a physio if you would like an exercise program tailored to suit your home, needs and goals.

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