CLEVELAND -- For many of us, winter can seem like never-ending gloom, with little sunshine and snowy, cold weather. When the winds howl and snow flies, we hunker down by a warm fire with a good book or a favorite television show.

Winter brings with it all kinds of potential hazards. Driving in the snow is dangerous, slippery sidewalks can lead to a fall. The flu spreads like wildfire, COVID-19 remains a threat nationwide, especially for seniors/

And its far too cold to exercise, right?

Or is it?

For seniors, staying active during the winter months can go a long way toward staying healthy. But active doesnt have to mean running a marathon -- or even heading into the cold for a walk or jog.

Simple exercise several times a day is enough to keep muscles and joints in shape, according to Jill Pawlowski, lead resident services director at Vitalia Senior Residence in Strongsville.

Fear of getting hurt is actually what causes many seniors to stay in and be more inactive during the winter months, she said, but, in reality, it is really a move-it-or-lose-it scenario.

Pawlowski suggests seniors try and squeeze in exercise at least once a day, though more often is optimal.

A lot of people, when they get older, think they cant do something, and they stop moving forever. I say, if it feels good, go for it. If it hurts, pay attention to those signals your body is giving you. But when you dont move, your body will stiffen up, so it is important to keep moving -- even if you do only tiny things every day.

Start the day by stretching, whether standing or in a chair, to get the blood flowing to your heart and lungs and loosen those joints and muscles that have tightened up from lying in bed all night. Then do your best to keep moving throughout the day.

If weakness or balance is an issue, Pawlowski suggests using a chair for support or try chair yoga or chair cardio classes that can be found at the local gym, or on YouTube.

You can find any type of exercise videos on YouTube these days that can be pulled up on a smart TV and many streaming services offer an exercise channel or programming, as well, Pawlowski explained. Balance issues or fear of falling, that is still no excuse. Sit in a chair and move your arms, stomp your feet, bend your knees or do jumping jacks sitting down. The important thing is to keep your muscles moving.

Pawlowski says even arthritis pain can be stemmed by small movements.

Almost all of us will experience arthritis pain at some point, she explained. Keeping our joints moving will help with that. It can be as simple as opening and closing our fingers to make a fist or making circles with our wrists to ease the pain in our hands, or flexing elbows, knees and ankles several times a day.

For those seniors who are not homebound, Pawlowski says to consider joining a walking club at the local mall or an indoor track or find a water aerobics class at a gym or YMCA.

Water aerobics are a great way to stay active whether in summer or winter because seniors are in a warm pool where the resistance of the water helps joints and muscles move freely, but without the low impact of jumping around on a floor.

But keeping your body active is not enough. Pawlowski says we need to keep our mind active as well to stay healthy.

Socialization is an important piece of staying healthy and active, she said. We all saw what isolation did to our mental health during COVID. Depression can set in when we stay to ourselves, but it can have an even bigger impact on a seniors memory if they dont keep their mind working, so if they can get out and join a club or exercise class at a senior center or the local Y, it will do a lot for their overall health.

And while we have all heard the mantra to check with your doctor before beginning any exercise program, Pawlowski says it is even more important to listen to your body.

If you have heart or lung or a mobility issue, an individual should talk to their doctor to learn their limitations, but limitations dont mean you should stop moving, Pawlowski said. Exercise doesnt have to be crazy or strenuous to be beneficial. As long as you know your body and dont push yourself too hard, movement will always make you feel better.

If you think youre too old to do something, you are probably not, she said with a laugh. A lot is mental attitude: I can do this, I am strong enough, age is just a number.

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