To summarize:
Marbello Chico, in the North of Chico itself, sits nestled between lush greenery that makes spending time outside perfect during the spring and autumn. However, out of four seasons of Californian splendor, two may be too hot or mild to enjoy the outdoors. At the same time, the American Physical Therapy Association reminds people that only two weeks of inactivity can result in a noticeable decline in their physical capabilities.
Below, we offer senior mobility tips for incorporating indoor walking exercises to help you stay fit without high-impact movements. Read on to learn how to fit your routines into your community and discover how Marbella Chico offers help for residents with memory changes or physical ailments who might find it harder to start working on their fitness.
Walking is good for raising your heart rate and, done often enough, can increase your general levels of fitness. For many seniors, having the option of such a simple exercise to help them improve their health can mean they find it easier to:
The addition of this occurring in a climate-controlled space means that retirees can also ignore the possibility of the weather interfering with their exercise. They can maintain a consistent routine, come rain or shine, and develop healthy habits.
Scout out your location and pick a safe route. Somewhere with handrails and good lighting, as well as a low likelihood of interruptions, should do just fine.
Perform a short warm-up before you begin walking. Doing this only requires a minimum of movement to get your blood pumping, but it can be crucial in preventing morning discomfort. So, ensure you take your time with it.
Then, begin your journey. If necessary, use chair-backs or other items to balance yourself and make your way through your route.
You need only do it for ten minutes or so the first time you try. If you find this easy, however, feel free to keep going.
Hallway loops are an easy choice, and including common areas in them allows you to navigate a few open areas while also offering a chance to smile at others in your community.
Ensure there are opportunities to hydrate throughout the area. If not, inform the staff of what you are doing and state that you plan to place a flask or two along a specific course. They should be able to understand.
If you are not too interested in walking, either on a particular day or at all, you do have other exercise options. However, if you still want to move, you could try:
Additionally, our chefs offer a healthy menu featuring fresh Californian ingredients for participants in our Elevate dining program. This service enables you to benefit from healthy nutrition that will enhance your efforts to engage with the community even more.
Indoor walking is comparable to cardio in terms of minute-to-minute exercise. It is not where the exercise takes place that gets your legs moving, after all. When the effort is approximately the same, you may find that indoor efforts offer broadly equal results.
Keeping an even pace may even be easier indoors, as you are unlikely to encounter street crossings, poor weather, or other outdoor obstacles that could impede your progress.
We recommend aiming for around thirty minutes on most days, following the advice of the American Heart Association, which suggests 150 minutes per week in total.
You can even break these minutes into ten-minute sections if you feel it will serve you better. However, remember to account for warm-up and cool-down time. These should be in addition to any exercise session to aid your body's recovery.
Then, include strength and balance sessions in the mix to help you improve your capabilities beyond just walking.
Look for firm flooring that allows you to traverse it without excessive friction. However, if you need to move over piled surfaces, such as carpet, then accept it as a compromise for better health. Similarly, use shoes with a good grip on their soles to help you avoid unexpected movements.
Try to mix up your movements. Add side-steps and gentle weight shifts to your warm-ups to get used to movement, and then use small steps, keeping your center of gravity as close to above your feet as possible. Don't go too fast if you find yourself unbalancing too easily, and slowly build up to greater speed over the weeks instead.
Choose one simple, small start to your indoor walking exercises, such as a five-minute hallway loop around Marbello Chico, and learn your limits. If necessary, ask staff for help with any challenges you encounter, such as identifying quiet corridors or calmer times of the day, to prevent issues.
With our wellness-focused exclusive programs, including Elevate Dining and Vibrant Life events and activities, we foster a real sense of well-being. To learn more about what that feels like, please contact our staff to discuss touring our community. We want to make you feel welcome and show you what life here is all about.