YMCA Tips for Older Adults Navigating a Healthy & Happy Holiday Season

Holiday Tips  Holidays traditions bring an abundance of cheer and happiness, however, for many it can also bring anxiety, stress and extra pounds.  Here are some tips for maintaining your weight this holiday:

• Add one additional workout per week to maintain healthy weight and build resistance
• Stay Hydrated.  We forget that we dehydrate the same if not more during the colder months.  In addition, thirst can be mistaken for hunger and can have you eating more food.  Drink more water
• Go easy on the Holiday Cheer. Limit alcohol.  One 6 oz class of wine can add 300 calories to your 
• Watch the salt.  It spikes your appetite
• Sleep through the Holidays -  6+ hours of sleep per night and an afternoon nap will give you more energy and help control cravings for high fat and sugary foods

Travel Tips  Another potentially stressful holiday tradition is travel, especially long distances.  Here are some tips to make your body and trip more comfortable and enjoyable:

• Fly Right Travel Tips:   Sitting for long periods of time in a car, train or plane can cause circulation issues in lower extremities, especially lower back, legs and feet.  Traveling can also lead to blood clots, or deep vein thrombosis.

• Here are some simple things you can do avoid the pain of traveling this holiday.  

• Leg Pain: Knee to Chest.  Bring one knee to the chest at time.  Point and flex your toes 10 times each side.
• Foot Pain: Extend your legs.  Point and flex toes.  Wag your feet left and right
• Back and Hip Pain:  Chair Arm press.  Position hands on each arm rest.  Push yourself up 3-5 times.  1-2 sets.  Stretch arms by extending arms with palms toward the ceiling and then to the floor.
• Neck and Shoulder Pain:  Head tilt. Sit up straight, away from chair back.  Tilt your head to shoulder.  Hold for 30 seconds.  Add your hand to the add natural weight to the head.  Hold for 10 more seconds.  Now tilt to other side
• Hands/Arms:   Open and close your hands rapidly, like a flash.  Circle the wrists one way and then the other.  Bring fingertips together, press them together gently until palms meet.
• Other tips for a more healthful trip:
• If you have circulation problem or swelling in your lower legs and feet, wear knee height compression socks.  
• Stay hydrated to avoid dizziness or nausea.  Avoid alcohol. 
• Keep your hands clean and avoid contact with common surfaces throughout the plane.  Bring alcohol-based wipes and lotions to wipe your area and your hands whether you are eating or not.  Keep your hands away from eyes, nose and mouth.

The Euclid YMCA provides Active Older Adult programming at the Euclid Senior Center located at 1 Bliss Lane, Euclid OH 44123. The programs are offered with the support and cooperation from the City of Euclid staff members Mac Stephens, recreation director and Bob Payne, Manager of the Euclid Senior Center. Guests are welcome to attend their first class for free. Anyone interested in more information, can attend a class at 10 am Monday through Friday. Please arrive 15 minutes before the class to sign in and get oriented.