As the days get shorter than the mercury in the old thermometer you still have outside, you may feel an urge to stay inside more. While it's natural to want to cozy up by the fireplace, too much sitting can seriously harm you. Let's talk about why staying active matters and how you can do it safely this winter.
When we sit for long periods, our bodies get weak. Our muscles get smaller, and our bones become brittle. Blood doesn't flow as well, which can lead to dangerous clots in our legs. Our balance is impacted too, making falls more likely. Even our minds can suffer when we don't move enough.
The good news is that small amounts of activity can make a big difference. You don't need to run a marathon or join a gym. Simple movements done regularly work wonders. Try standing up during TV commercials and marching in place. When you're on the phone, walk around your home instead of sitting.
Indoor activities are perfect for Alaska winters. Dancing to your favorite music is excellent exercise and lifts your mood. Cleaning house counts, too. Vacuuming, dusting, and washing dishes all get your body moving. Even fidgeting helps more than staying perfectly still.
There are some senior-friendly activities out there. These include gentle yoga, water aerobics, and walking groups. Libraries sometimes host chair exercises. Senior centers are goldmines for safe, social activities that keep you moving.
Walking remains one of the best exercises, even in winter. If you have a mall nearby, find out if it opens early for mall walkers before stores open. This gives you a safe, warm place to walk when sidewalks are icy and snow covers trails. Walking the aisles in grocery stores works, too. Bring a buddy along for safety and to get them some exercise, too.
If you have health concerns, talk to your doctor before starting new activities. They can suggest safe options for your situation. Physical therapists can also teach you exercises that help with specific problems like arthritis or balance issues. They can also help you stretch with resistance bands, which are lightweight, inexpensive, and perfect for strength training in small spaces.
Some other activities include standing on one foot while holding the back of a chair, walking heel-to-toe alongside furniture while holding onto it, walking up and down some stairs every day, and even indoor gardening.
Winter weather creates extra challenges, but don't let that stop you. When it's too cold or icy outside, focus on indoor movement. Keep comfortable shoes handy so you're ready to move anytime. Set reminders on your phone to stand up every hour.
Remember, any movement is better than none. Start small and build slowly. If you can only stand for two minutes every hour, that's still progress. The key is consistency, not intensity.
For more information about staying active safely, contact your local area agency on aging. The Alaska Department of health and Social Services website has resources for seniors. Your doctor's office often has pamphlets about exercise for older adults too.
Don't let winter turn you into a couch potato. Your body, mind, and spirit will thank you for staying active. Small steps today lead to better health tomorrow.
Christian M. Hartley is a 41-year Alaska resident with more than 26 years of public safety and public service experience. He is the public safety director of the City of Houston and serves on many local and state workgroups, boards and commissions related to safety. He lives in Big Lake with his wife of 21 years and their three teenage sons.
