Thanksgiving is a time for gratitude, gathering, and—let’s face it—feasting! But while you’re getting ready to dive into your delicious turkey, stuffing, and pies, you may also be wondering how to stay healthy and energized throughout the weekend.
Active aging is a cornerstone of maintaining independence in our golden years, and that means taking care of our health through the holiday season, too. Staying active over Thanksgiving weekend helps us feel our best and enhances the holiday spirit. Incorporating simple senior stretches and exercises into your Thanksgiving weekend routine will help boost your energy, improve your wellbeing, and make the most of this special time.
Keep reading for 9 easy and effective senior workouts that will keep you feeling vibrant and healthy all Thanksgiving weekend.
1. Take a walk before dinner.
Before the day’s festivities begin, take a walk around your neighborhood or local park. Walking is one of the best exercises for seniors because it’s low-impact, easy on the joints, and gets the blood flowing. It’s also a great way to clear your mind and start the day with a positive attitude. Plus, walking boosts metabolism, so it’ll help you build up an appetite for the big feast! A morning walk not only supports active aging but also gives you an opportunity to slow down, enjoy the crisp air, and take in the beautiful autumn scenery.
2. Get energized with light strength training.
Before dinner, consider doing light strength training to help keep your energy up, even when the post-turkey fatigue kicks in. Strength training is one of the best exercises for seniors because it helps boost energy levels, maintain muscle mass, improve bone density, and enhance overall strength – all of which are vital for active aging. Even a few minutes can make a big difference. And you don’t need heavy weights or fancy equipment; household items like a can of cranberry sauce or a water bottle will work just fine!
GoGoGrandparent offers free, easy-to-follow strength training videos on YouTube, led by professionals. These senior workouts focus on improving core strength, balance, and endurance. Find a quick and fun workout class here.
3. Use chair yoga to improve digestion.
A few minutes of chair yoga before or after your Thanksgiving meal can help ease digestion and keep you limber throughout the day. Chair yoga improves flexibility, reduces stiffness, and improves mood. These senior stretches are accessible, low-impact, and can be done right from your chair, great for those with mobility concerns.
We especially love chair yoga for Thanksgiving because you don’t need to go to the gym or roll out your yoga mat – all you need is a chair! You can even do it right at the dinner table and get your family involved!
GoGoGrandparent offers free chair yoga sessions on our YouTube channel. These exercises are designed specifically for seniors and led by professional instructors to guide you through the senior stretches and poses. Check out our chair yoga classes here.
4. Walk off that turkey.
Like a morning walk, a leisurely post-meal stroll is the best way to aid digestion and avoid the after-dinner slump. Walking after a meal helps stabilize blood sugar levels, reduce bloating, and prevent that sleepy food coma. An after-dinner walk around the block with friends and family is a beautiful way to bond, enjoy the outdoors, and keep the conversation flowing. Plus, it will promote wellness and active aging for the whole family, so you can keep the party going all night.
5. Keep your legs moving with seated marches.
If the weather isn’t cooperating or you prefer to stay indoors, seated marching is one of the best senior workouts because it promotes circulation and keeps your legs active. It’s also one of the easiest senior workouts to do while you’re watching the parade or football game after dinner!
Plus, they’re easy. Just sit in a sturdy chair and lift one knee at a time, as if you’re marching in place. Swing your arms gently for added movement. Do this for just a minute or up to ten.
6. Stay flexible with leg lifts.
Another simple indoor exercise is leg lifts. These senior stretches keep your muscles engaged and your joints flexible. They strengthen your leg muscles and improve balance, which promotes active aging and reduces the risk of falls and joint pain.
Plus, they’re easy to sneak in between courses or even while chatting with loved ones. While seated, lift one leg at a time and hold it in the air for a few seconds before lowering it.
7. Boost circulation with ankle circles.
Ankle circles are a quick way to improve circulation and flexibility in your lower legs, which is especially important during long periods of sitting. These senior stretches take only a few seconds but have a big impact on how you feel. While seated, lift one foot off the ground and slowly rotate your ankle in circles – first clockwise, then counterclockwise. Repeat with the other foot.
8. Loosen up your shoulders with arm circles.
Do you hold tension in your neck and shoulders? Bending over a hot stove, chopping vegetables, sitting at the dining table, and high levels of holiday stress can all contribute to tension in the neck and shoulders – which, in turn, can cause pain, headaches, and loss of mobility. Arm circles are an easy way to loosen up your shoulders and reduce discomfort.
Extend your arms to the sides and slowly rotate them in small circles. Gradually increase the size of the circles as your shoulders warm up. These simple senior stretches will help out whenever your shoulders need extra love.
You may also like: 7 Daily Exercises for Seniors to do at Home
9. Stay calm with deep breathing.
Take a few moments to focus on your breath with deep breathing exercises. These can reduce stress, lower blood pressure, and promote relaxation. Deep breathing exercises are particularly beneficial after a big meal, as they help to calm the nervous system and aid digestion. Breathing techniques are a fantastic complement to your other senior workouts, helping promote overall wellbeing – mind, body, and emotions.
Sit comfortably, close your eyes, and take slow, deep breaths – in through your nose and out through your mouth. Focus on your breath and let go of any tension in your body. Learn more about the power of meditation and mindfulness for active aging here.
Senior workouts help you stay healthy all season long
This Thanksgiving, prioritize your health and wellbeing – because active aging is truly something to be thankful for. Incorporating these simple senior stretches into your Thanksgiving routine can keep you feeling great and help you fully enjoy the holiday season.
Be sure to check out GoGo’s YouTube channel for more senior workouts, like strength training, chair yoga, and flexibility senior stretches. You’re sure to find something that will help keep you healthy and happy this holiday season!
