April Fool’s Day has already passed. However, what a year of lockdown has done to our physical condition is not amusing. Although many of us have put on weight, older folks are also experiencing loss of muscular tone in addition to weight increase.

Depending on the individual, a senior's loss of muscle tone (or, to use medical terminology, muscular mass) will manifest in different ways. If you're active, you could realize that you exhaust yourself considerably more rapidly than in previous years. Or you could see that your parent is suddenly having trouble performing even the most basic tasks, like moving the chair away from the table or getting up from their chair.

Still, now is the ideal time to start moving again as spring is in full bloom. Residents at Heritage Care Home Senior Living are now taking advantage of weekly reconditioning courses to get back in shape so they can resume their favorite activities while vaccines continue and reopening efforts get underway. But a word of caution: It's crucial to reengage with exercise gradually and not overdo it after such a long period of decreased physical activity.

A personal trainer with Independent Living, Heritage Care Home Senior Living's rehabilitation and fitness training partner, says she tells her customers, "You're a different person now." The trainer warns that "We are not as flexible as we were, and our bodies are probably not as efficient, causing us to fatigue quickly" in comparison to a year ago.

In light of this, and regardless of your plan to begin taking longer walks, jogging, running, cycling, practicing yoga, or engaging in some other springtime fitness regimen, here is some advice from the professionals at Independent Living.

How to maximize your enjoyment of reconditioning and recovering muscular tone

Be truthful to yourself:

Examine the last year and acknowledge if you acquired what physical therapist and director of fitness for Independent living "COVID habits." Did you watch TV while munching on something? Did you stop working out because your gym closed or because you weren't in the mood? Be sincere, but don't give up. Also, don't feel bad. Without a doubt, you were not alone.

Put it in writing

"Set manageable, modest goals," Keep track of your progress as you work towards your goals. Did you increase from 10 to twenty touch-toes? two miles instead of one? Great! Put it in writing. The goal is to recognize small accomplishments that spur you on to continue.

Here is a terrific

suggestion that can help you achieve your objectives. Create a motivating phrase for the week, such as "energized," "stronger," or "grandkids,". Put that word on the door of your refrigerator. Use that word in a sentence every day." She adds that by doing this, both the phrase and your aim will become more genuine. And more probable.

Take it easy

Spare no effort. Starting with gentle chair exercises like sitting and toe stretches is a good idea. Do this: With your feet firmly planted on the floor and your back straight, roll your head several times in a gentle circular motion. Suspend your shoulders. Inhale via your nose, then exhale through your mouth. Roll your head slowly in the other way for a few revolutions.

Be aware of your body

Your body can communicate to you when it has had enough quite effectively. One of the golden laws of physical therapy is to stop if you experience discomfort. The trainer advises increasing exercise activity gradually, steadily, and moderately. Normal muscle soreness is not pain. Allow your muscles to recover for two to three days if you notice muscular soreness before starting your program again.

According to Independent Living, a specialist in fitness programming and training, say "For those who have been inactive, nothing is going to seem as fluid as it did. If you experience stiffness or lack of flexibility, be attentive. Consider obtaining a reevaluation from your doctor, especially if you've just undergone surgery or rehab and haven't seen a health professional in a while.

Drink plenty of water

When exercising, always keep a bottle of water close by. Hydration is important yet frequently ignored. In actuality, the body loses water throughout the day, and exercise-induced sweat and increased breathing speed up this process. Dehydration may result from losing even 1.5% of your body's fluids, and it can cause anything from a mild headache to a heat stroke that might be fatal.

Avoid bouncing!

It's a terrific, easy exercise to increase flexibility to stretch to touch your toes, but if you bounce your fingertips while doing it, you can end up doing more harm than good. "Better to stretch down as far as you comfortably can and hold, then stand back up," he said, pointing out that bouncing can potentially harm muscle tissue.

Allow some time

The trainers emphasize that changing into a new you takes time. It might take two to three months for a solid reconditioning procedure to show benefits. Actually, that's a tiny portion of the time we've all been under lockdown. After a year of staying put, getting rid of all that stiffness and lack of energy in just 60 days may sound like a good deal.

The rewards are worthwhile as well! You downsize a size. You might anticipate returning to a walking group. When you see your grandchild, you may elevate them. All because you made plans, gradually introduced a workout regimen, took safety measures, paid attention to your body, and didn't hurry things. It seems like a great offer.

To assist our residents in getting their bodies back into action, all Heritage Care Home sites are providing reconditioning courses during the month of April. These programs were developed by Independent Living. Do you know someone who might profit from leading a regular reconditioning lifestyle?

• Locate a Heritage Care Home Senior Living facility close to you,
• or look for Independent Living and inquire about personal fitness programs with an Independent Living trainer.