Once we start to notice that the sun is up longer in the evening and comes up a little earlier in the morning, our thoughts naturally turn to spring.
A time of renewal, rebirth, and rejoicing. It’s also a great time to start moving again and enjoying more time outside. Seniors may spend a lot of time indoors during the winter months.
Once the snow and ice start to disappear, it’s time to get back outside and start getting a bit of fresh air and exercise. For seniors, this is important for many reasons.
Tips for Getting Back Outside This Spring
Safety First
After a winter of limited movement, muscles can lose strength and flexibility faster than you might expect. This means that we need to start off slowly and make sure we are ready to take on more strenuous movements.
See your doctor first. Get your weight checked, and your heart rate and make sure you are able to start exercising again, even if it is just walking.
Get proper footwear. It’s important that the shoes or boots you are wearing are comfortable, won’t rub or chafe your feet, and are safe to walk on ice or snow. Make sure the shoes have proper grips on the bottom.
This should also include taking a cell phone with you in case of emergency — or wearing a Medical Alert system so help is always within reach, even if your phone isn’t — and applying sunscreen to all exposed skin before heading out.
If you suffer from seasonal allergies, make sure you are prepared. Take your antihistamine before the walk and take extra with you, just in case you need it while you are on your walk.
Start Slowly
You won’t be able to come off of a dormant winter and run a marathon. Start with slow walks close to home. If you have mobility concerns, take a cane or walker.
After a week or so, you will be able to go a bit farther and a little longer. This is a good sign that you are getting back into shape and improving your endurance levels.
You can also add in some small hand weights, weights that strap to your ankles, or resistant bands at home to help you increase your strength and muscle tone.
Stretching is always advised for people who are starting any type of exercise. You should stretch your calves and legs before walking and even add in some yoga type of stretches at home.
Eat Properly
Eating healthy food options is always recommended but we don’t always do it. Think about eating fresh fruits and vegetables that are coming into season.
Eating lighter meals will help you feel lighter. Get plenty of lean protein and fiber to help you feel full longer and get the energy you need to remain active.
Avoid excessive amounts of sugar and sodium, as these can sap your energy and cause bloating and water retention. They are also responsible for many health issues.
Staying hydrated is also important. Seniors who may have incontinence concerns can eat and drink after exercising. If this is an issue, take your walk in the morning before you have breakfast or fluids, if possible.
Gardening
Gardening is a great way to get exercise without thinking you’re getting exercise. Flower beds, vegetable gardens, community gardens, and even balcony or windowsill gardening are all great.
If you have a small patch of earth where you live, plant some flowers or a mix of flowers and vegetables. Many public spaces have community gardens you can also get in on.
There are plenty of flowers and vegetables that will grow and thrive on a balcony. Tomato plants will do very well in pots with some sun and you will see and enjoy the fruits of your labor.
Group Activities
There are likely plenty of activities you can join in on in your community. Group hiking, classes, dances, bingo games, card games, and other group ventures.
It’s difficult for seniors to be shuttered away for a winter, worse if they are on their own. As long as you can find a few things to do that you enjoy, you will meet new people, get fresh air and exercise, and you will be doing your mind and body a lot of good.
Make the Most of Every Sunny Day
The best thing about spring isn’t any one activity — it’s the way small, consistent healthy habits add up over time. More movement, better nutrition, fresh air, and social connection all work together to help you feel your best.
