A Safe Alternative When It's Slippery Outside
can maintain cardiac health without leaving home...
Exercising at home: a safe alternative when it's slippery outside.
Photo credit: Mark Ridout, Toronto Rehab
important to stay fit in the long winter months but it's also
a time to exercise caution. Death rates among older people can
go up by as much as 60% in cold weather.
you're older and worried about harsh conditions outside, don't
give up. Here are 10 exercises you can do at home.
a few minutes for these exercises will help maintain cardiac
health, strength and balance," says Liz Inness, physiotherapist
at the Toronto Rehabilitation Institute, Canada's largest provider
of adult rehabilitation services.
Circle your arms slowly to stretch the upper body.
Sit down and extend your knee straight out. Then, pump your
ankle up and down to stretch leg muscles.
Stand at the kitchen counter and do small knee bends.
Do sit-to-stand exercises. Simply sit down then stand up.
From a standing position, go up on your toes, then down again.
March on the spot.
Do side leg raises while standing at the kitchen counter.
Balance on one leg. (Do this near something you can grab onto
Tap step. Move your right foot forward, to the side, to a position
behind you, and back to the starting position. Do the same with
the left foot.
Keep walking! Apartment hallways and indoor shopping malls are
excellent places for walking.
exercising, elderly people should feel a moderate sense of effort,
but nothing more," adds Inness. "Start with a few repetitions
of each exercise, and build up gradually."
Anyone with health problems should check with a health professional
before starting a fitness program.