Exercising Safely at Home

After the pandemic began, Joan Endyke, a dietitian and fitness instructor, knew she had to find a way to continue leading her seniors’ exercise class. Taking inspiration from her daughter, whose college courses were moving online, Joan began teaching her group sessions on Zoom. Everyone could benefit from gathering socially, albeit virtually, while also continuing their strength and balance training. 

During the COVID-19 pandemic, we have had to adjust many aspects of life, including how we exercise. Depending on where you live, you may have lost access to a gym, group fitness programs, or your daily walk. In response to this, many people have developed new ways to get physically active. 

Over the next year, as more people are vaccinated, we will be able to return to some of our old routines, but now is a great time to remind ourselves of the range of programs available when we can’t do the usual—or maybe we want to establish a new regimen. Having an alternative routine will be helpful whenever weather or other factors prevent us from leaving home.

Seniors and Exercise

Throughout our lives, it is important to exercise as there are significant benefits to both our physical and mental health. As we age, it becomes increasingly important as a key factor in maintaining independence. The World Health Organization recommends that adults over the age of 65 get 150 minutes of physical activity per week. 

However, if 150 minutes seems daunting, don’t focus on the number. The key is to move—even if it is only for ten minutes as you dust or do another task. You can slowly build up the time and types of movement. 

To maintain health and independence, seniors should keep four elements in mind: balance, mobility, strength, and endurance. There is a wide range of ways to incorporate these four components into your physical activity, but it is always a good idea to seek advice from your doctor before changing your exercise routine.

Exploring Exercise Options

If you can’t go out for a walk or get to the community center for your fitness class, don’t let this sap your motivation to stay physically active. There are options!

Chair Yoga

Chair yoga is a gentle form of yoga that can be done while seated. It is a safe choice for someone who may not have the best balance. It provides light exercise, while including a meditative component that helps improve mood and concentration and decrease stress. Chair yoga classes are available online for free or as part of paid memberships.

Under Desk Ellipticals

Under desk ellipticals are also excellent options for those with mobility or balance challenges. As the name suggests, these devices can fit neatly under a desk and they provide an excellent workout for your legs. Unlike traditional ellipticals, they do not engage the upper body, but they can tone legs, help regulate blood sugar levels and improve joint mobility.

Online Exercise Classes

In addition to live classes via Zoom, there are myriad pre-recorded classes on YouTube and offered by gym studios —many available for free—that support individuals at all ages and fitness levels. Take some time to explore the options. Perhaps this is the time to learn tai chi or try light weightlifting for beginners. Never push yourself beyond what feels comfortable and safe, but don’t hesitate to learn something new. Keeping things fresh and fun will help keep you motivated to stay fit!

Zoom meetings have become ubiquitous and, for some, they have become an exhausting part of the daily pandemic grind. But, for others, they have become a lifeline to community and an excellent way to stay in shape. When Joan first began using the platform to facilitate her classes, she was amazed how effective it was to maintain fitness, but also by the positive social element. “It was like a reunion,” Joan commented. “It was awesome.”