The cold weather is nipping at the door and winter is almost upon us. During the winter months, the snow and ice tend to leave people willing to be less active due to the cold and increased risk of falling due to poor conditions. While the solution to avoiding these conditions is not always easy, many people often chose to stay indoors to avoid it.For homebound individuals, it is important they maintain their strength and endurance, throughout the cold months to help keep them in a healthy state due to decrease in activity. Ideally, individuals are able to maintain a general wellness program such as the one offered at City Center which includes access to our gym and warm water aquatic pool (open to previous patients) or our low-impact aquatic classes (open to the public). However, navigating the roads and weather during the winter presents as a barrier for the elderly population. When an individual cannot leave the comfort of their own home, there are some exercises they can do at home to potentially improve and/or maintain their strength and endurance.
Home Exercise Program Recommendation
Below exercises are ones that may be completed in the comfort of your own home. Click the link to access the pictures, descriptions, and suggested sets and repetitions: HEP Program for Cold Weather
- Straight Leg Raise
- Bent Knee Fall Out
- Marching
- Knee Extension
- Standing Hamstring Curls
- Hip Abduction
- Sit to Stand
- Bicep Curls
- Forward Raise
- Lateral Raise
All exercises can be completed as long as your doctor feels these exercises are safe for you. Questions can be directed to the clinic at 815-223-4479.