Corporate Fitness and Active Aging

Molly Mitchell

Molly Mitchell

Recent Posts by Molly Mitchell:

The Weather is Warming Up and So Should You!

GettyImages-1188764106Y’all, spring is HERE! This means sunshine, beautiful weather, and outdoor activities! Whether you plan on exercising outdoors, playing games with the family, or maintaining the yard, please don’t forget to warm up first. Warming up helps get your body ready to move and helps reduce the likelihood of suffering an injury.

Don’t forget these few tips about exercising outdoors! Avoid exercising in the hottest part of the day and start exercising now, so you’ll be better adjusted to the heat before summer gets here. Hats and sunscreen are a must! Also, be sure to bring water to stay adequately hydrated. If you are concerned about altering your exercise routine, be sure and speak to your doctor.

Warming up your body immediately before exercising helps you get the most out of an exercise routine, not to mention helping you prevent injuries. Try to warm up for at least 5 minutes before starting to exercise. You can know that you have completed a good warm up when you’ve started to sweat, have used most of your large muscle groups, and you’ve performed dynamic movements similar to what you will perform in your exercise routine. Starting to sweat means that you have increased your body temperature and your muscles and joints are ready to go!

So, what might a warmup look like?

Before exercising, try a five-minute walk or bike ride!

Or you could try this routine. Make sure you have something sturdy nearby to hold onto for balance and try to maintain your good posture while warming up!

  • Walk in place for 30 seconds.
  • Walk a little forward and backwards for 30 seconds.
  • Step side to side for 30 seconds.
  • March with high knees for 30 seconds.
  • Kick your foot up behind you (be sure and keep your knee pointing to the ground!) Alternate legs for 30 seconds.
  • Hold onto something for balance, shift your weight onto one foot, and lift the other. Roll the lifted foot around in a circle 10 times one direction then the other. Repeat on other foot. This exercise also works well seated!
  • Keep your feet planted on the ground and your hips facing forward, then twist your torso side to side 10 times.
  • Pull your hands back behind you, then swing your arms forward and give yourself a hug. Repeat 10 times.
  • Let your arms hang down by your sides, then swing one up and over your head. Alternate your arms and windmill them for 30 seconds.
  • Turn your head side to side, as far as is comfortable, while keeping your back straight and your chest facing forward. Repeat 10 times in each direction.
  • Try this warm up before exercising or completing strenuous activities or use it as your break during long, stationary activities. Personally, I add these exercises into my weekend yard work, as a way to keep limber while weeding my flower beds! Now it’s your turn! Be sure and comment your favorite warmup exercises!
Topics: exercise and wellness exercise and aging

A Well Rounded Self-Care Routine

With extra time at home, are you looking for ways to enrich your day to day life? Practicing self-care allows you to use this time in social isolation to take care of yourself and help reduce stress you might have over our current situation.

Self-Care is the practice of taking deliberate action to encourage growth or maintain one’s own health. This can be your physical, mental, or emotional health, or any combination thereof! Some basic categories to use in practicing your self-care are eating, sleeping, socializing, exercising, and stimulating your mind. All of these are important to your health, but there are many ways of addressing them.

Practicing self-care by focusing on eating can look like these:

  • consulting a Registered Dietician to make sure that your specific food needs are being met while you’re at home
  • taking the time to make your favorite meal or trying out a new healthy smoothie recipe
  • personally, I like to make sure I drink enough water every day by slicing fruit and having flavored water whenever I want

Focusing on sleep can mean:

  • creating a consistent bedtime routine
  • try a face mask and a calming cup of tea to relax before bed
  • simply prioritize getting enough sleep each night, roughly 8 hours is a good goal

GettyImages-1137196547 (1)Socializing might look different now than it used to, but you can still enjoy time with others!

  • Our phones and computers allow us to text, call, and even video chat with people around the world.
  • Try sending cards and letters in the mail. Do you have beautiful stationery and cards that have been sitting around? Now is the time to send them to someone and spread joy!

We all know exercise is important for more than just your physical health.

  • if you enjoy spending time outside, try taking a walk!
  • try yoga outdoors or in your own home
  • look for online exercise options like written workouts or classes that you can follow along with

Mental stimulation can look very different for everyone.

  • meditation, journaling, and painting are all great options
  • you can enjoy reading books or maybe try joining an online book club
  • brain teasers, crossword puzzles, and online trivia competitions are great options
  • include meditation or a daily Bible study in your routine

Many self-care options cover more than one of these categories. Drawing a nice bath with scented candles after exercising can help you relax before bed and wrap up a hard workout. Baking a treat and delivering it to a neighbor provides you mental stimulation and some socialization while giving your neighbor a nice surprise! Make today special by focusing on yourself and practicing self-care to preserve and promote your health in a way that works for you.

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Topics: senior wellness programs senior living communities