WEBVTT 00:00:00.810 --> 00:00:04.230 If your mornings feel stiff, slow, or heavy, 00:00:04.650 --> 00:00:07.150 your circulation may be asking for a little help. 00:00:07.870 --> 00:00:10.099 Here's the good news. In the next few minutes, 00:00:10.119 --> 00:00:12.199 I'm going to walk you through simple morning 00:00:12.199 --> 00:00:14.939 movement routines that can wake up your circulation, 00:00:15.480 --> 00:00:18.239 reduce stiffness, and help you feel more steady 00:00:18.239 --> 00:00:21.579 and energized as the day begins. And if we haven't 00:00:21.579 --> 00:00:24.539 met before, I'm Robin Schiltz. I'm a senior home 00:00:24.539 --> 00:00:27.239 safety specialist, and I've spent years helping 00:00:27.239 --> 00:00:30.960 older adults stay safe and mobile and confident 00:00:30.960 --> 00:00:34.359 in the homes they love. This is the kind of practical 00:00:34.359 --> 00:00:37.420 real -life guidance I use with clients every 00:00:37.420 --> 00:00:40.719 day. All right, let's get into it. You know, 00:00:40.880 --> 00:00:43.219 circulation is one of those things that we don't 00:00:43.219 --> 00:00:46.939 think about until something feels off. Cold hands, 00:00:47.060 --> 00:00:50.420 swollen ankles, legs that feel heavy, or that 00:00:50.420 --> 00:00:53.200 foggy, sluggish feeling first thing in the morning. 00:00:54.140 --> 00:00:56.579 Overnight, your body has been still for hours. 00:00:57.119 --> 00:01:00.100 Blood flow slows down and joints stiffen up, 00:01:00.380 --> 00:01:03.020 and muscles cool off. So when you get out of 00:01:03.020 --> 00:01:05.879 bed, your body needs a gentle nudge to get things 00:01:05.879 --> 00:01:09.629 moving again. Now, I'm not talking about doing 00:01:09.629 --> 00:01:13.730 exercise. I'm talking about movement. Small, 00:01:13.810 --> 00:01:16.790 safe movements that tell your body, hey, it's 00:01:16.790 --> 00:01:20.049 time to wake up. Let's start with something you 00:01:20.049 --> 00:01:23.269 can do before you even stand up. When you're 00:01:23.269 --> 00:01:25.489 sitting on the edge of the bed or in a sturdy 00:01:25.489 --> 00:01:29.689 chair, place both feet flat on the floor. Slowly 00:01:29.689 --> 00:01:32.290 lift your toes up, and then lower them down. 00:01:32.469 --> 00:01:34.790 And then lift your heels, and then lower them 00:01:34.790 --> 00:01:38.689 down. Just like a rocking motion. This simple 00:01:38.689 --> 00:01:41.650 ankle pump helps push blood back up from your 00:01:41.650 --> 00:01:44.810 feet and lower legs. That's especially important 00:01:44.810 --> 00:01:48.209 if you deal with swelling, diabetes, or circulation 00:01:48.209 --> 00:01:53.209 issues in your legs. Try 10 to 15 slow repetitions. 00:01:53.530 --> 00:01:57.530 Don't rush. Breathe naturally. Now while you're 00:01:57.530 --> 00:02:00.250 still seated, let's add in some knee movement. 00:02:00.769 --> 00:02:02.829 Straighten one leg out in front of you, then 00:02:02.829 --> 00:02:06.829 gently bend it back down. Switch legs. This helps 00:02:06.829 --> 00:02:09.409 blood flow through the thighs and knees, and 00:02:09.409 --> 00:02:11.729 it warms up the muscles you need for standing 00:02:11.729 --> 00:02:15.750 and walking. Again, you want to be slow and controlled, 00:02:16.069 --> 00:02:18.750 and you want to move about five to ten times 00:02:18.750 --> 00:02:22.909 on each side. That's plenty. Now let's talk about 00:02:22.909 --> 00:02:25.449 your upper body, because circulation matters 00:02:25.449 --> 00:02:29.409 there, too. So sit up tall, roll your shoulders 00:02:29.409 --> 00:02:32.669 slowly toward your ears, then back, then down, 00:02:33.009 --> 00:02:36.150 like you're making a circle with them. Shoulder 00:02:36.150 --> 00:02:39.370 rolls help to reduce neck tension, improve posture, 00:02:39.610 --> 00:02:42.289 and get blood flowing to the upper body and brain. 00:02:42.969 --> 00:02:46.110 Do a few going backward, then a few going forward. 00:02:46.530 --> 00:02:49.210 If you want to take it one step further, gently 00:02:49.210 --> 00:02:52.370 turn your head side to side. Just look left, 00:02:52.650 --> 00:02:56.419 come back to center, then look right. Don't force 00:02:56.419 --> 00:02:59.900 your head. No bouncing your head. Just an easy 00:02:59.900 --> 00:03:03.439 movement. Now once you're feeling a little looser, 00:03:03.620 --> 00:03:05.860 it's time to stand up if it's safe for you to 00:03:05.860 --> 00:03:09.919 do so. Always use a stable surface to hold onto. 00:03:10.439 --> 00:03:13.240 A chair with arms, a countertop, or a grab bar 00:03:13.240 --> 00:03:16.139 if you have one. Once you're standing, pause 00:03:16.139 --> 00:03:19.419 for a moment. This is important. It gives your 00:03:19.419 --> 00:03:23.120 body some time to adjust. Some people feel lightheaded 00:03:23.120 --> 00:03:25.780 if they stand up too quickly, especially in the 00:03:25.780 --> 00:03:30.419 morning. Alright, let's do a simple weight shift. 00:03:30.960 --> 00:03:34.319 Stand with your feet hip -width apart. Slowly 00:03:34.319 --> 00:03:36.979 shift your weight onto one foot, then back to 00:03:36.979 --> 00:03:40.280 center. Then shift to the other foot. This wakes 00:03:40.280 --> 00:03:42.860 up the muscles in your hips and legs and helps 00:03:42.860 --> 00:03:45.879 improve balance and circulation at the same time. 00:03:46.490 --> 00:03:48.969 You might even notice your feet feeling warmer, 00:03:49.150 --> 00:03:53.289 and that's because blood flow is improving. Next, 00:03:53.370 --> 00:03:57.129 try a gentle march in place. Lift one knee just 00:03:57.129 --> 00:04:00.650 a little, then lower it, and switch sides. You 00:04:00.650 --> 00:04:03.669 do not need to lift your knee high. This isn't 00:04:03.669 --> 00:04:06.669 about building strength. It's about rhythm and 00:04:06.669 --> 00:04:10.949 flow. If balance is a concern, hold on to a counter, 00:04:11.090 --> 00:04:15.250 a chair, a cane, your walker. Safety always comes 00:04:15.250 --> 00:04:19.060 first. Now, let me say something really important. 00:04:19.360 --> 00:04:21.480 You do not need to do all of these movements 00:04:21.480 --> 00:04:24.920 every morning. Even two or three minutes of intentional 00:04:24.920 --> 00:04:28.199 movement can make a difference. Consistency matters 00:04:28.199 --> 00:04:31.480 more than intensity. I've seen people who started 00:04:31.480 --> 00:04:34.600 with just ankle pumps and shoulder rolls. After 00:04:34.600 --> 00:04:37.480 a few weeks, they noticed less less swelling, 00:04:37.779 --> 00:04:40.620 less stiffness, and more confidence when walking. 00:04:41.240 --> 00:04:43.959 And that confidence matters. Because when you 00:04:43.959 --> 00:04:46.920 feel more stable and energized, you're less likely 00:04:46.920 --> 00:04:50.740 to rush, lose your balance, or take unsafe shortcuts. 00:04:51.480 --> 00:04:54.240 That's how movement ties directly into safety. 00:04:55.160 --> 00:04:57.500 Now, a quick word for caregivers who might be 00:04:57.500 --> 00:05:00.199 listening. Morning is often the hardest time 00:05:00.199 --> 00:05:03.740 of day. You know, people have, as I said, stiff 00:05:03.740 --> 00:05:07.339 joints. There's slower thinking, increased fall 00:05:07.339 --> 00:05:10.699 risk. Guiding a loved one through a short, predictable 00:05:10.699 --> 00:05:13.439 morning movement routine can set the tone for 00:05:13.439 --> 00:05:16.579 the entire day. You're not pushing. You're just 00:05:16.579 --> 00:05:19.720 inviting the body to wake up. And that's a gift. 00:05:20.600 --> 00:05:23.800 Before we wrap up, here's one simple tip I love. 00:05:24.379 --> 00:05:26.699 Pair your movement with something you already 00:05:26.699 --> 00:05:29.980 do. Do ankle pumps while brushing your teeth. 00:05:30.379 --> 00:05:32.579 Do shoulder rolls while you're waiting for the 00:05:32.579 --> 00:05:35.250 coffee to brew. March in place while waiting 00:05:35.250 --> 00:05:39.810 for the microwave. That's how habits stick. So 00:05:39.810 --> 00:05:43.350 to sum it up, morning movement helps boost circulation. 00:05:43.850 --> 00:05:46.870 It reduces stiffness, it improves balance and 00:05:46.870 --> 00:05:50.129 confidence, and it supports safer movement throughout 00:05:50.129 --> 00:05:54.389 the day. And it doesn't have to be hard. So thanks 00:05:54.389 --> 00:05:57.329 for joining me today. Please share this episode 00:05:57.329 --> 00:05:59.449 with someone you care about who could use the 00:05:59.449 --> 00:06:02.259 information to make their life safer. You'll 00:06:02.259 --> 00:06:04.779 find more resources for seniors and caregivers 00:06:04.779 --> 00:06:08.500 on our website at seniorsafetyadvice .com. And 00:06:08.500 --> 00:06:11.060 if you're searching for an Aging in Place Specialist, 00:06:11.139 --> 00:06:14.699 please visit our sister website at aginginplacedirectory 00:06:14.699 --> 00:06:17.959 .com. Also, if you haven't subscribed to our 00:06:17.959 --> 00:06:21.240 YouTube channel or to this podcast yet, go ahead 00:06:21.240 --> 00:06:23.860 and do that right now. And then come back tomorrow 00:06:23.860 --> 00:06:26.879 for another Daily Moment of guidance and encouragement 00:06:26.879 --> 00:06:30.459 right here on the Senior Safety Advice Podcast. 00:06:30.649 --> 00:06:34.009 Until next time, thanks for listening, take care, 00:06:34.490 --> 00:06:34.829 bye!