[et_pb_section fb_built=\u00a0\u00bb1″ _builder_version=\u00a0\u00bb4.20.4″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb0px||||false|false\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb4.20.4″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||0px|||\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n
The warm weather seasons seem so short in Toronto and Southern Ontario that many older people may feel compelled to pack all their outdoor physical activity into a few months!<\/p>\n
However, winter isn\u2019t a time to stop being active, even if you\u2019d rather shun the cold weather and stay indoors. Being idle when the temperature drops can impact an older person\u2019s strength, balance, energy levels, sleep, and ability to fight pain. Staying active indoors also helps reduce stress and anxiety and stave off feelings of depression, which frequently develop during the darker days of January and February.<\/p>\n
This month, we thought we\u2019d present some tips on staying active indoors to help you or an older loved one increase endurance, maintain strength, enhance flexibility, and support balance.<\/p>\n
As always, please consult your primary healthcare provider before starting any new fitness routine. Also, it\u2019s a good idea to have a support person present to assist while doing the exercises if needed.<\/strong> <\/p>\n [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_margin=\u00a0\u00bb40px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n Endurance exercises, also known as aerobics, not only make you feel more energized but also help improve your lung and heart health. Many studies also show that they can reduce the risk of developing type 2 diabetes, osteoporosis, colon and breast cancers, heart disease, and other conditions in older adults.<\/p>\n It\u2019s generally recommended that older Canadians get at least 150 minutes of moderate to vigorous aerobic activity per week, usually in bouts of 10 minutes or more. However, if you\u2019re new to aerobic activity, start slowly for only a few days per week and gradually increase your workout time as you feel comfortable.<\/p>\n At home, aerobic activities can include walking up and down the hallway, dancing to music, or marching on the spot while watching TV or listening to the radio. When marching, try bringing your knees up higher than a typical walk while being careful to maintain your balance.<\/p>\n Housework, such as vacuuming, dusting, or other tasks that require movement, also counts as physical activity.<\/p>\n Remember, safety comes first. If you feel any discomfort during the routine, including pain, dizziness, or shortness of breath, stop immediately and schedule an appointment with your family doctor to discuss.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n Below are some fun cardio exercises you can try!<\/strong><\/p>\n [\/et_pb_text][et_pb_video src=\u00a0\u00bbhttps:\/\/www.youtube.com\/watch?v=EegCoMRREwQ\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_video][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_margin=\u00a0\u00bb40px||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n Also known as resistance training, strength exercises help keep your muscles strong. These routines help older people stay independent as they make it easier to climb stairs, lift objects, get in and out of bed, and get on and off the toilet. Strong muscles can also help alleviate joint pain.<\/p>\n Strength routines that use your body weight as resistance include Pilates, Yoga, and Tai Chi. You can find many YouTube videos that demonstrate these exercises, tailored for older adults at home.<\/p>\n If you\u2019re new to lifting weights, you can replace traditional dumbells with full water bottles or cans of soup. Once you feel comfortable, you can graduate to using resistance bands or one or 2-pound dumbbells. Always lift in a slow, smooth, and controlled manner and breathe steadily throughout the movements.<\/p>\n Try these strength exercises for older people! <\/strong><\/p>\n [\/et_pb_text][et_pb_video src=\u00a0\u00bbhttps:\/\/www.youtube.com\/watch?v=0UaHYhBX6Rw\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_video][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_margin=\u00a0\u00bb40px||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n Sudden falls are a leading cause of injury in older Canadians. Falling is usually attributed to a number of factors, including vision changes, dizziness, altered senses in the feet, using multiple medications, or tripping over an object on the floor. Aside from clearing the home from clutter, the risk of falling can be reduced with balance exercises.<\/p>\n These movements strengthen the lower body with sit-to-stand movements and activities such as heel-to-toe walking, side stepping, and single-legged standing. It\u2019s usually a good idea to have a sturdy chair or piece of furniture close by that you can grab onto in case you feel unsteady. Also, be sure to wear shoes that provide proper ankle support.<\/p>\n Click here for easy-to-follow instructions on balance exercises. <\/a><\/p>\n [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_margin=\u00a0\u00bb40px||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n Movements that involve stretching improve flexibility, making it easier to perform simple daily tasks such as bending over or turning your head. That\u2019s because better flexibility allows joints a broader range of motion and makes performing the other exercise routines easier.<\/p>\n Joints stiffen up at night when they\u2019re not being used, so your first stretch routine should be first thing in the morning. In fact, you can start before you even get out of bed! For example, while lying down on your back, bring one knee toward your chest and hold for a few seconds, then bring the other knee up and hold for an additional few seconds.<\/p>\n Sit up slowly and move your ankles and wrists in clockwise and counter-clockwise circles to help loosen up your joints and prepare for your first steps of the day.<\/p>\n Check out the video below for a quick morning stretch routine.<\/strong><\/p>\n [\/et_pb_text][et_pb_video src=\u00a0\u00bbhttps:\/\/www.youtube.com\/watch?v=iylk12bmlpY\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_video][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n The good thing about indoor physical activities is that it\u2019s never too late to start! Exercise at any age helps keep you healthy, happy, and strong, and as you notice changes in how you look and feel, you\u2019ll want to keep going.<\/p>\n Stay safe and \u2013 most of all \u2013 have fun!<\/p>\n [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_margin=\u00a0\u00bb40px||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n CareHop specializes in providing safe, professional eldercare services, including on-demand Alzheimer\u2019s disease and dementia care<\/a>, personal care,<\/a> and assistance with physical activities<\/a> whenever you need it.<\/p>\nEndurance Exercises<\/h2>\n
Strength Exercises<\/h2>\n
Balance Exercises<\/strong><\/h2>\n
Flexibility Exercises<\/h2>\n
Quality In-Home Elder Care Services in Toronto, Etobicoke, Mississauga, and Brampton<\/h2>\n