Hi, it's Amy, your friendly Generations program coordinator. And if you think a stay at home order is going to stop me from trying to force seniors to stay engaged, well, think again! As an activity planner and a working mom, my pre-pandemic life was based in routine; I lived by multiple calendars and you'd better believe they were all color coded. These days, my monthly, weekly, and daily calendars are a bit more "gray."

I don't know about you, but I've had to force myself to try to maintain a routine during the last month. As it turns out, maintaining a routine is really helping me to cope with this "new normal." Experts say (and I agree) that creating a daily routine helps reduce stress and anxiety, promotes safety and security, and improves sleep (dailycaring.com).

In our home, we encouraged (and by that I mean we forced) a routine as soon as the news about closures hit, and we never looked back (except on the weekends). Our daily routine is posted on the refrigerator and it's color coded with check boxes (oh yes, everyone wants to be quarantined with the activities director). OK maybe yours doesn't have to be as rigid as ours, but nevertheless, try to take some time to jot down a daily routine that works for you. It should incorporate regular healthy meals, physical activity, chores, quiet time, brain stimulating activities, and yes, proper hygiene. Keep the schedule blocks short and sweet and I promise you will still have plenty of time for whatever activities you find self indulgent. In my case, that's watching fully staged recordings of my favorite Broadway productions on YouTube. For you it might be binge-watching Tiger King or checking in with your Facebook friends. Over the next few weeks, we'll try to share some of the things we think are most important for seniors to incorporate into their daily routines, such as staying active, staying engaged, staying connected, and staying well.

This week our daily routine focus is regular exercise. Let's check in on how you're already doing with physical activity. The National Physical Activity Guidelines recommend engaging in 150 minutes of moderate-intensity physical activity a week. Older adults should practice all four types of exercise (endurance, strength, balance, and flexibility) for the most benefits (ncoa.org). So, how are you doing with your current fitness activity level?

If you are already doing something to stay active, keep it up! If you have exercised before in a group setting, there's good news for you too. Research has shown that the risks of exercise at home are no greater than exercising in a group setting (ncoa.org). One of our favorite Generations fitness instructors, Jean Tornetta, has shared some resources for at-home fitness videos below. An internet connection is required. (Keep in mind that sometimes a YouTube video starts with an ad. Sometimes you have to watch the whole ad. Sometimes you can skip the ad after a few seconds). Thank you Jean!

Remember to stay safe and listen to your body when exercising. Always wear appropriate clothing and shoes. Warm up, cool down, stay hydrated, and be in reach of a sturdy chair pushed up against a wall if possible. Gauge your level of effort with the “talk test." You should be exercising at a level that allows you to talk. You should always check with your healthcare provider before starting a new exercise routine.

Click Here for Jean's Pick: Paul Eugene's Seated Exercise Videos

Click Here for Jean's Pick: Gin Miller's Step Workout

If taking on an exercise routine right now is overwhelming for you, just keep in mind the motto, " sit less, move more. " There are many ways to reduce your “tush time.” For example, get up during every commercial on TV and do an active chore or march in place. If you can’t walk or stand, try seated knee lifts, kicks, foot slides, punches or arm circles. If possible, take a walk outside. It's a great way to stay active and enjoy the benefits of fresh air and sunshine.

People, you can do this! We are reaching out to the same group of inspiring seniors who had to get up, get clean, get dressed, and get HERE to Generations multiple times per week to stay active. We know that you already cared about yourself enough to stay in a healthy routine before this pandemic. Please continue that self-care and self-motivation while you're staying in your home. We miss you!

You can view a video presentation about vertigo with Laura Bishop of CORE 3 Physical Therapy by clicking on the link below. Laura will discuss the various components and factors that affect balance and how these can be treated with physical therapy. She will also discuss several conditions that cause dizziness including BPPV, vestibular hypofunction and Meniere's disease. Click on the link to join the live presentation on Monday, April 27, at 11am or watch the video any time after that. You should be able to view the video regardless of whether you have a Facebook account.

Click here for the vertigo presentation.