A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Staying Active as the Seasons ChangeLast week, Colorado reminded us that winter has arrived! We received a good 18 inches of snow at our house, and while the beauty of snow often brings excitement, it can also lead to spending more time indoors. Many people find themselves exercising less during the winter for a variety of reasons, but it doesn’t have to be this way. A few changes in
your exercise routine can help you stay active throughout the colder months. Think of it like switching to a winter wardrobe—it’s simply time to adjust for the season! Here are some ways to stay active as the weather changes. |
1. Adapt Your Routine to the Weather- Take Advantage of Sunny Days: Bundle up and head
outdoors when the weather is mild. Even a short walk in the fresh air can lift your spirits and provide essential Vitamin D. In the winter months, I like to move my outdoor workouts to the middle of the day so that I have maximum sun and warmth exposure!
- Explore Indoor Walking Options: Many malls or community centers offer indoor walking spaces, which can be a warm and safe alternative in colder weather.
2. Focus on Balance and Strength Training- Balance Practice: Set aside a few minutes daily to work on balance exercises, such as standing on one leg or practicing heel-to-toe walks. These can be done indoors and reduce the risk of falls, which is especially important in slippery conditions. Last week I gave some simple balance exercises you can do at home. Here's a link to last week's newsletter if you missed it.
- Bodyweight Exercises: Simple exercises like squats, wall push-ups, and chair stands can help maintain strength without needing a gym or equipment.
- Use Household Items as Weights: If you don’t have access to dumbbells, use canned goods or water bottles to add resistance to your exercises. Click below for my previous newsletter that gives ideas of exercises to do with everyday objects.
3. Try a New Indoor Activity- Suspension Training: Suspension trainers are a fun and versatile piece of workout equipment, perfectly suited for the winter months! They are relatively inexpensive and don't take up permanent space. We'll explore them more in depth in a future newsletter! Stay tuned!
- Dancing: Put on some favorite tunes and dance! Dancing is great for cardio fitness, balance, and overall mood. Last weekend I had the privilege of serving at the Senior Dinner Dance in Colorado Springs. It was fun to see so many people out on the dance floor. They definitely got a good workout! Here's a dance
video by Silver Sneakers that you can follow along with for a great indoor workout:
- Exercise Bands: These are lightweight, inexpensive, and perfect for resistance training at home. They help maintain muscle strength without requiring heavy equipment. In a future newsletter I will offer some exercises you can do with bands!
4. Stay Mentally Engaged and Socially Connected- Engage in Group Classes: If it’s safe and convenient, join a local fitness class geared toward seniors. The social interaction can help with motivation and accountability.
- Set Goals with
Friends: Set weekly activity goals with friends or family members, even if they’re in different locations. This can create a fun way to check in with each other and stay motivated.
- Form a Small Group for Group Training: Many personal trainers offer small group training, which is a fantastic way to enjoy a more personalized approach to fitness. For example, I provide
in-home training for groups of 2-4 people. Each group member benefits from my in-person guidance a couple of times a week and receives customized workouts to follow on the days we don’t train together. This approach makes it easier to stay consistent, reach your goals, and maintain accountability—especially during the winter months!
4. Create an Inviting Workout Space- Designate an Exercise Spot: Make an area in your home an inviting place to work out. Add a mat, light weights, a stability ball, or anything else you might use. It is helpful for motivation to have a dedicated space with all your equipment easily assessable.
- Layer Up: Keep some warm, layered workout clothing handy, especially if you’ll be exercising in a cooler room. This will make it easier to get started without feeling chilly. Once you get going, exercise is the best way to warm up on a chilly day!
I hope this offers you some
fresh ideas or motivation for embracing exercise during the winter months! Feel free to email or call if you have any specific questions. Kristen@togetherwon.com Enjoy your week! Kristen Nielsen |
Get BODY, BRAIN, and BALANCE Training in the Comfort of Your Home
Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION &
BALANCE ASSESSMENT!
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Here’s a simple and delicious 5-ingredient soup recipe that’s both nourishing and easy to prepare: Creamy Tomato Basil SoupIngredients- 1 tablespoon olive oil (or butter)
- 1 medium onion, chopped
- 1 can (28 oz) crushed tomatoes
- 2 cups vegetable or chicken broth
- 1/2 cup fresh basil leaves (or 1 teaspoon dried basil)
- Salt and pepper, to taste
Instructions- Sauté the Onion: In a large
pot, heat the olive oil over medium heat. Add the chopped onion and cook for about 5 minutes, until softened and translucent.
- Add Tomatoes and Broth: Pour in the crushed tomatoes and broth, stirring to combine.
- Simmer: Add the basil (if using fresh, add leaves whole; if using dried, sprinkle it in), and season with salt and pepper. Bring the soup to a gentle simmer and let it cook for about 10-15 minutes to let the flavors
meld.
- Blend for Creaminess (optional): For a creamy texture, use an immersion blender or carefully transfer the soup to a blender and blend until smooth.
- Taste and Adjust: Taste the soup and adjust seasoning with more salt or pepper if needed.
Optional Additions- Creaminess: Add a splash of heavy cream or coconut milk before serving for extra creaminess.
- Garnish: Top with a
sprinkle of Parmesan cheese or a few croutons.
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