Last month, we spoke about the benefits of getting outside in the winter for seniors. If you’ve been reaping these benefits and are considering incorporating outdoor exercise into your regimen that is fantastic. That being said, there are certain things you should take note of when considering exercising in cold weather for seniors.
Before going for a run or hike in cold temperatures, make sure you take the proper precautions so you stay safe.
Preparing for outdoor exercise
Exercising outdoors during the winter months usually requires more than a heavy jacket. There are certain conditions you need to be mindful of before you leave the house, as well as things to remember while you are outdoors.
Before heading outside…
- Check the weather forecast. Avoid outdoor exercise in extreme cold, rain, snow, or ice. According to Harvard Health, seniors especially should skip outdoor exercise if temperatures dip below 32 degrees, as lower temperatures can affect breathing and increase strain on the heart.
- Exercise in the warmest part of the day. This typically means around noon, when the sun is highest, helping you stay warm even when it’s cold.
- Protect your skin and eyes. Winter sun can still be intense, especially when it reflects off snow. Apply sunscreen to exposed skin, wear sunglasses, and dress in layers to keep covered.
While Exercising Outdoors…
- Warm up first. Cold weather can tighten muscles and joints, increasing the risk of injury. Gentle physical activity like stretching and walking can warm your body and reduce the risk of strain.
- Stay hydrated. You might not feel thirsty in the cold, but drinking water is crucial. Dehydration can make it harder to regulate body temperature, so drink before and after your workout.
- Let someone know your plans. Tell a friend or family member how long you plan to be outside. If possible, exercise with a buddy to stay safe.
Risks to be aware of when exercising in cold weather
While getting outside in the winter is great for your overall mental health, certain individuals should not exercise outdoors due to health concerns. It’s important you discuss these concerns with your doctor before heading outside to ensure you stay as safe as possible.
Certain risks of outdoor exercise include…
- Heart strain. Cold temperatures cause blood vessels to narrow, making it harder for your heart to pump blood. If you have heart disease, talk to your doctor before heading outside.
- Hypothermia. Hypothermia occurs when your body loses heat faster than it can produce it. Dressing in layers helps trap warmth and stay warm while preventing heat loss.
- Frostbite. Frostbite is serious and can lead to lasting skin damage. Keep skin covered and avoid staying out too long in very cold conditions.
- Muscle injury. Cold temperatures make muscles stiffer and increase injury risk. Warm up thoroughly to avoid strains.
- Falls. Icy surfaces present a major fall risk for seniors. Walk carefully, and avoid icy areas whenever possible.
Don’t push yourself too hard as you attempt to exercise outdoors. If you feel unsafe, listen to your gut and head back indoors. Remember: even simple walks are great exercise.
Easy At-Home Exercises
If outdoor conditions aren’t ideal, at-home workouts are an excellent alternative. A short indoor workout or stretching session can keep you moving without risking exposure to the cold. Look for online exercise classes designed for seniors or do some light stretching in your living room.
If you’re a caregiver, here are some exercises you and your elderly loved one can do together.
At-home caregivers can help you lead a healthy lifestyle this winter
Healthy eating is just as important as staying active. An at-home caregiver can help older adults maintain a healthy routine and stay healthy. From assisting with meal preparation to ensuring regular medication reminders and helping with light housekeeping, an at-home caregiver can help your elderly loved one stay independently at home. With the right support, you or your loved ones can stay active and healthy all winter long.
For more information on at-home caregiving services, call us at 773-274-9262.