In the cold season,
I just couldn't wait to get out there."
I spend more time sitting at home."
Many elderly people say, "I'm not sure I can do this.
Winter,Season of inactivityIt is.
Decreased physical activity leads not only to decreased muscle strength and stamina, but also to increased risk of falls and decreased energy.
In this article,Tips for physical activity in winter without strainfrom the perspective of the nursing care field in an easy-to-understand manner.
Why does it stop working in the winter?
The main reasons for reduced physical activity in winter are
- Cold weather makes it hard to go out.
- Worried about falling due to icy or snowy roads
- Short daylight hours and low mood
As a result, they spend more time sitting at home.
What happens if you don't get enough exercise?
- Loss of Muscle Strength
- Walking speed slows down
- It's going to be unbalanced.
- Grow tired easily
If this state of affairs continues,Fall → fracture → bedriddenThis can lead to a vicious cycle of
Prevent lack of exercise in winter5Two tips
(i)Even if you don't go out.OKthink that ...
We tend to think that exercise = walking,Indoor movement is also great exerciseIt is.
- Walking back and forth down the hallway
- walking on the spot
- Standing up from a chair
Start with 5 minutes a day.
(2)Incorporate "while exercising".
- Foot lift while watching TV
- Heel lift while brushing teeth
- Stamping your feet while making a phone call
It is easier to continue when combined with daily activities.
(iii)Set a time and make it a habit
After breakfast, lunch, etc,Same time every dayIt becomes a habit when done to
4)Praise what has been done
❌ "Not enough."
⭕ "You made it today."
A small sense of accomplishment leads to continuity.
5)Warm up your body before you move.
Moving in the cold can cause injury.
- Not too thickly dressed.
- warm up the room
- Start with light exercises
This alone increases safety.
Recommended Simple Exercise
●Raising the legs in a chair
Sit in a chair and raise and lower one leg at a time.
10 times each side.
●heel lift
Raise and lower your heels while standing.
2 sets of 10 repetitions.
●standing and sitting exercises
Stand up slowly from the chair and sit down slowly.
From about 5 times.
*Be sure to use a stable chair.
Consult a specialist in such cases
- I don't know what to do
- Pain.
- Worried about falling over
If this is the case,Day services and home-visit rehabilitationWe recommend the use of services involving professionals such as
Benefits of Using Nursing Care Services
- I can move my body regularly.
- Safe support by professionals
- Change of pace through interaction with others
It also helps build exercise habits.
summary
Even in winter, a little physical activity can help prevent loss of strength and falls.
Important,Don't work too hard/continueIt is.
The Taiseikai Group offers day and in-home rehabilitation services that focus on rehabilitation.
If you are concerned about lack of exercise in winter, please feel free to contact us.
＼ Please feel free to contact us if you have any problems ／.
Medical Corporation Taiseikai Uchida Hospital Community Medical Cooperation Office
(TEL) 0278-24-5329
