Working to promote strength and mobility in senior community

Engaging in senior-friendly exercises is a great way to build strength, improve balance, and reduce the risk of falls and injuries.

Staff from the Worland Senior Center and Worland Healthcare and Rehabilitation provided tips for seniors on staying healthy and injury-free during the cold winter months. 

In an effort to enhance the well-being of its senior community, the Worland Senior Center has a range of gentle, low-impact exercise programs tailored specifically for seniors.

These initiatives, which include chair aerobics, bingocize, yoga, and tai chi, have been designed to address the unique fitness needs of older adults, fostering both physical health and social interaction, according to the Worland Senior Center Executive Director Wendy Fredericks.

The health benefits of these programs are significant, focusing on maintaining muscle mass and bone density, improving balance and stability, enhancing flexibility, and encouraging relaxation, Fredericks said, adding that the primary goals are to increase mobility, prevent injuries, reduce muscle soreness and promote an active lifestyle among seniors.

Seniors are encouraged to start exercising gradually and within their comfort zones. Staying hydrated and monitoring for any signs of dizziness or chest pain is essential. For those with existing health issues, consulting a doctor before embarking on a new exercise journey is advised. Wearing supportive, non-slip shoes is also recommended to prevent accidents.

With winter weather posing a challenge for outdoor activities, exercising indoors is a safe and effective alternative.

The senior center utilizes tools such as strength bands, weights and chairs to facilitate engaging exercise sessions. Notably, chair aerobics, which combines the use of bands and weights, has emerged as a popular option, while chair yoga provides a relaxing and beneficial indoor activity during the colder months.

Danni Chambers, the senior center's yoga instructor, suggests breathing exercises for those with limited mobility. These exercises not only reduce stress and anxiety but also enhance lung function, aid digestion and positively influence mood and posture. 

As winter progresses, seniors are reminded to be cautious of their footing in potentially slippery conditions. Ice can be difficult to spot, and freshly cleared areas may still pose a risk. Chambers also encourages seniors not to remain seated for prolonged periods. Simple activities, such as practicing standing up and sitting down from a chair, can significantly help in maintaining muscle strength and balance.

For more information on the exercise programs available at the Worland Senior Center, interested seniors are encouraged to visit the center or contact the staff for details. 

PREVENTING FALLS, INJURY

Along with the Worland Senior Center instructors, Worland Healthcare & Rehabilitation Center's Occupational Therapist/Rehab Director Andrew Stiles said that good exercises for seniors focus on reducing the risk of falls, particularly by improving ankle strength and range of motion. Stretching and flexibility exercises for the ankle and calf are essential for maintaining stability.

According to Stiles, walking indoors for extended periods is also beneficial, with the Worland Community Centers offering an indoor walking area.

When exercising, it's important to pay attention to any pain or stiffness, as these can signal joint issues or progressive weakness, Stiles explained. Physical and occupational therapists have the expertise to help you get back on track and teach you how to exercise safely.

Engaging in activities such as walking at the community center, visiting local physical therapy clinics, and going to the gym can greatly benefit a senior's health. Regular movement and exercise are essential for healthy aging. Exercising indoors is particularly helpful for reducing the risk of falls during icy or snowy conditions.

"It's important to keep moving," Stiles said. "The Senior Center has several classes with exercises and yoga throughout the week."

There are also home health options available in the community for individuals with limited mobility. Various exercises using resistance bands or weights can be adapted to meet their needs.

According to Stiles, working with a professional can be highly beneficial, as they can safely guide you and help you achieve maximum benefits, even with mobility limitations. Consulting with your local physical therapist can provide valuable education and enhance your experience. Additionally, it's always advisable to consult your physician as the first step towards obtaining an exercise prescription for those with limited mobility.

"Keep moving," Stiles said. "This is essential to remember. When seniors stop moving, their health declines the most. Getting up, moving and exercising are key to healthy aging."

It's also important to ask for help when needed. Taking significant risks, like shoveling snow, is not worth it. Many community services and individuals are available to assist.

According to Stiles, the senior center offers numerous services to help seniors stay safe during the winter. Winter is an excellent time to become stronger and healthier in preparation for spring.