By Joanne Amedeo

It’s so important to move more and get your circulation going as we get older.

It doesn’t matter how many New Year’s we’ve welcomed, it is ingrained into our psyches to make a resolution to improve something in our lives at the beginning of each new year.   

And frankly for many of us seniors there is no better resolution than one to move more.  As we age and aches and pains take residence in our bodies, the couch looks more and more comfortable.  But the couch can be a false friend.   You may feel comfortable for the minute, but over time it is taking strength from your muscles and flexibility from your joints.

This doesn‘t mean you have to join a marathon or aim for a 25 year old body.  It simply means we should move a little more.  In a few weeks you’ll be surprised that you may have fewer aches and pains and your mobility will have increased.

You don’t even have to get out of bed for moves to get your circulation going and to make sure all your joints are working.  So even before you get up, you can start moving.   

Begin by moving your head slowly from side to side, when you’ve had enough stop and gently circle your wrists one way and then the other.  Then clench your fists and stretch out your hands.  Do this several times.

Stretch your arms over your head then move them back towards your sides for about five times. 

Moving on, cross your arms as you would cross them over your chest.

Raise them and make circles in the air.  Then put the top arm on the bottom and circle in the opposite direction.

Now for the legs…hug your knees to your chest and rock from side to side.  Feel how it eases the back. Then put your feet to the mattress and move your hips gently from side to side.  Then straighten one leg and lift it into the air and then back down.  Do that on the one side for about five times then bend it and put your foot on the mattress and straighten the other leg.  Lift the second leg up and down for about five times then rest it along side the first leg.

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Next, swing your legs over the side of the bed and circle your ankles one way and then the other. Stop when it’s enough.

See, before you’ve even had your first cup of coffee you’re reasonably sure all your joints are moving.  Maybe you even feel a little more like facing the day.

Do this every morning when you wake up and for sure you’ll feel more energy and more flexibility.

As a senior of 81 years (full disclosure), I have done some kind of exercise most of my life.  With age, like everyone, I have less flexibility, less stamina and more aches and pains. But I continue to exercise to improve the physical abilities I have and to maintain mobility.  I know I feel stiffer and lazier if I don’t.

My exercise programs of choice are Yoga for Older Adults and Pilates.

I do yoga for breathing, stretching and balance. It is gentle but effective and involves relaxation that makes your aware of the mind and body connection. It really does.  And how we think affects what we do.

I also go to Pilates and have been for over 15 years. Pilates is also about breathing but it is also about core strength. Core strength is what holds our body together. It is all about good posture and stamina

I have a problem with balance as many seniors do and it can be a major reason for falls.  So I practice brushing my teeth while standing on one foot.  When I do circles with my legs, I sit or hang on to the back of a chair to steady myself and I practice some yoga moves to better my balance.

               

While you don’t need a gym or equipment to get more movement into your daily life, there are lots of programs especially for seniors at your local community centre that are designed to give you the strength and flexibility you need to live independently. These programs are perfect for seniors who need the motivation of going to a regular class.  Besides,

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They offer another opportunity to socialize and get to know people outside of our circle.

To locate a community centre program near you look on this web site under Programs for Seniors, you’ll be able to find a local program that can help you move healthily into 2018.

And that’s a great move.