We all get that feeling in the Pacific Northwest. That desire to skip the gym, forego the walk and hunker down during those lengthy spans of inclement weather. Yet winter is arguably the most important time to keep the muscles and heart flowing. It’s a period that typically includes richer foods, more sweets and longer sedentary periods. Instead, it should include keys to a healthy winter. Wesley is fortunate to offer numerous daily opportunities to stay active throughout the year, from excellent exercise facilities to training experts on each campus.
Zack McBeth discovered his passion for working with older clients while employed in a 55+ community in Hawaii. He calls his work as Fitness Coordinator for Wesley at Tehaleh his “dream job.” He can design classes and customize programs for residents.
“I’ve had so much fun getting to know the residents since I arrived last June,” he says. “I’ve enjoyed building programs that are specific to our residents’ lifestyles and their needs, to tailor exercise classes to this specific community.”
Zack says remaining fit in winter begins with proper hydration and nutrition. He notes many people think they don’t have to drink water during the cooler months. Winter also sees heavier foods on our menus and many more sweets.
“Make the center of your plate the focus with food that helps build muscle,” he says. “It’s important to keep things going for joint mobility and fitness.”
Ruben P. Thickstun, Health and Fitness Supervisor at Wesley Des Moines, suggests we eat “nourishing, seasonal foods that support immunity and energy. Citrus fruits, root vegetables, whole grains and lean proteins provide essential nutrients. A warm bowl of vegetable soup or oatmeal with fruit can be both comforting and nutritious on a cold day.”
Regular exercise is also key to staying healthy. Chelsea Beck, Fitness Trainer at Wesley Bradley Park, says that while taking a break if feeling unwell is always a good idea, maintaining an exercise routine during the dark winter months is also beneficial.
“Health can take a negative turn much faster as we age. Our balance also begins to change, which can make it even more crucial to stay active and continue moving. It doesn’t matter what time of the year. Taking a prolonged break is not the best choice for our bodies or our minds,” she says.
Ruben notes there are plenty of ways to add exercise to our days when it’s cold outdoors and the sidewalks are slick in the rain.
“Consistency is the key to healthy aging,” says the award-winning fitness professional. “Even when the weather is cold, the body thrives on regular movement. Walking indoors at a mall or community center, dancing to light music in your living room or doing gentle chair exercises all help maintain strength and flexibility. Add simple strength moves such as seated leg lifts, wall push-ups, or bicep curls with light weights to keep muscles strong and joints mobile.”
Zack has added weekly trips to Wesley Lea Hill for his Tehaleh residents, where they enjoy the heated pool and the hot tub. He also leads walks to the local coffee shop, a social opportunity over a hot beverage that also includes a short stroll. He joins his colleagues in recommending the proper footwear and clothing when venturing outside during the rainy season.
“Footwear is key, obviously,” he says. “Always wear shoes with nonslip soles, especially outdoors. Shoes with a flatter base and wider toe box offer more control of the feet, as the toes can grip more easily. Cushy heeled shoes may feel more comfortable, but they might throw you off balance because you can’t feel the ground.”
This winter, Zach plans to hold “office hours” in the weight room. This will be a designated time when he’ll lead residents who enjoy walking but have never used weights before through a basic workout. He’ll also help more experienced individuals get the most out of their exercise. Zack says people of every age make mistakes with their posture and weight level when working out.
“The Wesley Community Foundation also just bought us new TRX straps. I will use those to structure a fun class that’s focused on bodyweight and functional daily movements that include pushing, pulling and lunging. I’m also newly certified in Parkinson’s coaching; I’m excited to work with our residents with Parkinson’s to help them stay active,” says Zack.
There are many ways to stay active in between organized exercise classes. Ruben suggests simple daily movements like walking in place when watching TV and a light stretching routine before bed. These are small steps “that make a big difference in maintaining function and independence. Winter can be an opportunity to focus on growth, recovery and connection. Stay consistent, listen to your body, and celebrate progress. Aging gracefully means continuing to move with strength, confidence and joy every single day,” he says.
As we enter the dark, dreary days of winter, it’s good to know Zach, Ruben and Chelsea always have our backs, joints, and bodies in mind as they design our exercise curricula at Wesley.