At the start of the year, many people will start to think about improving their health. For older residents or those unable to often get out of the house, it can be difficult to find ways to exercise. Aspirus Keweenaw Physical Therapist Beau Dupris says there are a few different ways to get the blood pumping while inside the house. Such as setting a timer to walk around the home, or using a step for some cardio exercise.
I tell people stay away from rugs. You know, it’s a tripping hazard, as well as like extension cords running across the floor. You don’t want to be falling. And then the last one, if going up or down, the bottom step isn’t good, or maybe you have a small house, you can’t walk, find a chair and practice standing up from the chair and slowly sit down, count to three seconds on your way down and do that 15 to 20 times. Those are all really good ways for homebound people to stay active. – Beau Dupris, Physical Therapist, Aspirus Keweenaw
Before starting an exercise plan Dupris explained that individuals should create a way to hold themselves accountable. He adds starting a fitness journey is easier when goals are displayed prominently or shared with a supportive partner.
It’s tough to stay consistent with an exercise routine if you’re home alone or if it’s just you and your significant other. So one thing I like to tell people to do is team up with your significant other it gives you someone to stay accountable with. Another thing you can do is write down your goals put them on a prominent place on a wall or somewhere you walk by a lot of the times during the day. So that’s going to help keep you accountable. Or just write it in a log. Each day, I want to do this for 10 minutes. And so you check it off each day. All those are really good ways to help stay accountable. – Beau Dupris, Physical Therapist, Aspirus Keweenaw
Improving physical health can go along with getting outdoors too. Dupris adds taking some time to even walk near the house on a sunny day will help home-bound residents receive vital vitamin D.
If you’re not concerned about slipping, then the sunlight is going to be great for you because you don’t get enough sunlight. Just getting outside, it’s going to be a different change of scenery. It will give you a fresh outlook on physical activity as well. Snowshoeing is great. It’s more intense. It’s a little higher level than standing up out of a chair or stairs. But you’re getting out in nature. You’re getting natural sunlight and you’re getting your heart and lungs worked quite a bit. Then cross-country skiing as well. I think it’s really good to embrace Mother Nature up here because it’s a long winter, and good to find ways to make it go by. So if you can get up and down your driveway if the driveway is bare there’s no risk of slipping or falling you know bundle up and get on outside if it’s safe. – Beau Dupris, Physical Therapist, Aspirus Keweenaw
Dupris says that home-bound residents and seniors should speak with their primary care physician to better understand how to improve mobility. Those interested in learning more about improving mobility in home-bound care can find more information below.
