Fitness
Surviving winter fitness
When the cold, damp weather is upon us, it’s often the easy option to shut ourselves indoors and hibernate. However, there really is no good reason not to keep active during the winter months.
If you’re steady enough on your feet, getting outside in winter can be invigorating, bringing some much needed colour to your cheeks. Take a few simple measures to keep you healthy.
Wear suitable clothing – fabrics that breathe such as cotton and wool, keep moisture away from your skin. Bright, reflective clothing is necessary to remain visible.
Wear a hat – one third of a body’s heat loss is through the head.
Layer up – several light layers are more effective than large bulky clothing. Air trapped between layers keeps you warm and if you get too hot, or start to sweat, you can remove as many as you need.
Slippery surfaces – wet or icy ground can be dangerous and exercising in daylight will reduce the likelihood of tripping.
Drink up – just because it’s not as warm as summer, doesn’t mean you don’t need to keep your fluid levels up.
Exercising outside may not suit some people and with the temptation to sit tight and eat more to fill your time, winter weight gain may seem inevitable. Simple indoor activity can reduce the kilos gained.
Join a gym – obviously one of the more costly means of exercising but many gyms have winter or senior specials on during what is usually a quiet few months for the industry.
Mall walks – window shopping can be fun and it’s free. Many towns have at least one indoor centre that you can amble around.
Take a dip – local swimming pools are usually heated and swimming is an excellent form of low impact exercise.
Mind and body – Pilates and yoga are often available in local halls and centres and are good for improving core strength and balance, which can help you keep your feet on slippery ground.
Finally, if leaving your house to exercise indoors is just too much trouble, or beyond your means than make use of what you have around your home.
Exercise equipment – hiring a simple piece of gym equipment for a few months needn’t cost the earth – you can even share the cost with friends who can then pop over for a session or two.
Use some elbow grease – housework is an excellent form of exercise, just use a little more vigour when scouring the pots or scrubbing the inside of the oven.
Rent a DVD – not your favourite movie but an exercise DVD that you can follow for a few minutes each day.
Step aerobics – no class or equipment needed, a gentle walk up and down the stairs, or even just around your house, a few times a day will keep your muscles working and your blood pumping.
Check out some more exercise ideas.
Pilates primer
Every now and then our memories fail us but when it happens more often then not, dementia becomes a real worry. Keeping fit and active is vital to slowing down, or even stopping the onset of dementia. As a mind body conditioning method, suitable for all ages and fitness levels, pilates is a superb exercise option for all. How can pilates help you? Find out in About Seniors downloadable PDF, Pilates primer.
Green Gym
Many local community groups and organisations need volunteers to help them undertake new projects and the health benefits that a little manual labour can deliver are a positive side effect.
The Green Gym Program aims to link volunteers and community groups to benefit the local environment and the health of volunteers. Currently running in Victoria (Melbourne, Ballarat and Bendigo) and NSW (Inner West and Western Suburbs and Port Macquarie), Green Gym projects offer a means of exercise to those who may benefit in a controlled environment, cost free.
You can give up as much time as you want and can fit your participation around other commitments, with no previous experience necessary. All projects will take into consideration the fitness of the individuals concerned and will not over-exert those new to exercise. The focus of each day will be health, with warm-up exercises before work commences and healthy food for all participants. Self-monitoring health cards will be provided so participants can monitor the physical benefits, such as weight loss and personal well-being, derived from the program.
For more information on projects in your area, or to suggest a future program, contact Green Gym on 1800 032 501 or visit Conservation Volunteers.
Active body, fit mind
Now the warmer days are upon us, getting out and about from the comfort of our own home is the key to shaking off that slothful winter feeling.
Most of us understand that gentle exercise and communication with others rejuvenates the body and mind. Exercise can help stave of illness such as cardiovascular disease, type 2 diabetes and osteoporosis. In a controlled study conducted by Nalin A. Singh, Department of Geriatrics, Balmain Hospital, NSW, exercise has been found to be just as beneficial as antidepressant medication or social contact in the treatment of depression in older people.
Exercise also has the physical benefits of increased endurance, healthier muscles, joints and bones, makes you feel more energetic and can help with better sleep patterns. The great thing about exercise is that it can be done anytime, anywhere, with no expensive equipment necessary. Simple changes in lifestyle such as taking the stairs rather than the lift, walking places rather than taking the car and even rotating your joints when watching television can all have positive effects on your wellbeing.
Many city councils understand the importance of providing exercise opportunities in a social setting and can provide details of clubs and classes in your area. Simply contact your local city council for more details.
To find out more about the benefits of exercise as an antidepressant, visit Beyond Blue.
Improve your pelvic floor
All women know the importance of pelvic floor exercises but how many actually do them?
Pelvic floor exercises are really something that should be done by women of all ages, but many don’t because they don’t have the time, forget or are not really sure exactly what they should be doing. The Total Control Pelvic Pyramid DVD demonstrates exercise that can easily be carried out wherever and whenever.
Total Control DVD is giving away two copies of the DVD on the first day of every month. To enter, simply visit their website and outline why you would like to receive a copy of the DVD.
Aerobic Exercise
This Mayo Clinic Health Oasis site covers the benefits of aerobic exercise (walking, running, swimming, cycling, exercise classes, etc). It includes a guide to determine your exercise capacity, with links to your target heart rate, guidelines on frequency, duration and intensity of exercise, choosing shoes, activity tips and much more.
Go there
Guide From the National Institute on Ageing
This is a comprehensive guide from the US Institute aimed at older people. It covers motivation, what exercise can do for you, health and safety cosiderations, types and level of exercise, exercises for endurance, strength, balance, stretching and floor exercises, plus guidelines on diet and target heart rates.
Go there
Be Active Every Day
From the Australian Heart Foundation, here's guidance to physical activity for a healthy heart. This site has much more information about a healthy heart: healthy eating, blood pressure, healthy weight, smoking and medical information. Find out about the pedometer to check how far you have walked.
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Over 50s Physical Activity
Physical activity for the over 50s. From Victoria's Better Health Channel, covering general information on exercise, plus yoga, Tai Chi, and related subjects.
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Physical Activity Guidelines
National Physical Activity Guidelines for Australians. These guidelines outline the minimum levels of physical activity required to gain a health benefit and ways to incorporate activity into everyday life.
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Walking
- Better Health Channel of the Victorian Government covers pretty what you want to know about walking as exercise and its impact on health and fitness.
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- Walking for Pleasure. From NSW Sport &Recreation, covering how often, how hard, staying motivated, stretching, shoes and important tips. See if there's a Walking for Pleasure Club near you.
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Water Aerobics
This article covers the benefits of water aerobics and has some tips on getting started.
Go thereChallange Stadium. This Western Australia site offers seniors water aerobics classes.
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Weight Training
Many medical professionals now recommend weight training for people over 50 in addition to aerobic activity and stretching. Check out this site on exercising with weights.
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Exercise and Your Heart
This "Guide to Physical Activity" from the US National Institutes of Health and National Heart, Lung, and Blood Institute is a comprehensive pamphlet. It provides up-to-date information on the effects of physical activity on your heart, and practical guide-lines for starting and staying on your own exercise program.
Go there
