By Kathleen Zuke, National Council on Aging
The U.S. Department of Health and Human Services just released the 2018 Physical Activity Guidelines for Americans. The guidelines recommend that adults move more and sit less throughout the day by engaging in a combination of aerobic activities, as well as balance training and muscle strengthening. Visit the guide at https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf.
Exercising during the winter months can be challenging as temperatures drop, roads and sidewalks are slippery, and storms prevent outdoor activities.
Here are six ways to keep active this season.
1. Explore arthritis-friendly exercise videos. Check out these short videos with exercises focused on reducing joint pain through stretching and building strength. Visit https://www.arthritis.org/living-with-arthritis/exercise/videos/ to see the videos.
2. Find an exercise class near you. It can be hard to stay motivated while exercising alone. Find an evidence-based exercise class that can offer different options for activities and provide an opportunity to meet up with friends.
3. Try Mall Walking. This Mall Walking Resource Guide provides ideas for walking solo or with a group at a local mall. A guide to establishing and improving mall walking programs was developed by the University of Washington’s Health Promotion Research Center (HPRC) and CDC. Visit https://www.cdc.gov/prc/mall_walking.html.
4. Take Steps to Prevent Falls. If you do walk outside, take precautions to avoid slips and trips on icy sidewalks. Check out https://www.ncoa.org/wp-content/uploads/Winterize-to-Prevent-Falls2.pdf on how you can prevent falls.
5. Get a Workout to Go. Go4Life’s Workout to Go guide has several options for exercising in your own home, including hand grips, wall pushups, and arm raises. Visit https://order.nia.nih.gov/sites/default/files/2018-07/workout-togo.pdf.
6. Find an indoor community pool or track. Many local Parks and Recreation Centers and YMCAs offer physical activity options, such as swimming, walking on indoor tracks, and group exercise for older adults.