Tue, Oct 20, 2026 at 12:00 AM

Seniors can avoid the winter blues by eating smart and moving-even at home

Practice getting out of a chair without using your hands. That is a basic move that can benefit all adults as aging makes standing from a seated position increasingly difficult.

That was one of many healthy living tips shared by Dr. Amanda Storey of Grant Primary Care with seniors attending a GoldCare55+ lunch ‘N Learn.

“Health is an accumulation of all the choices we make every day,” said Dr. Storey, who is board certified in lifestyle medicine. “We need to do the best we can with our daily choices.”

In the fall, days are getting colder and shorter which has an effect on people. Seasonal Affective Disorder or SAD is a form of depression which happens during the winter time. It’s a neurological reaction to the loss of light.

To combat seasonal depression, Dr. Storey urged seniors to get outside or open windows first thing in the morning. Seeing that light at the beginning of the day will actually lead to good sleep at night.

Also, she stressed that exercise is tremendously important to keep feeling your best through the winter.

“It’s like a natural antidepressant,” she said. “It gets the blood flow pumping. You feel less tired and fatigued. It regulates your circadian rhythm so the more you exercise, the more restful sleep you will get at night.”

The current guidelines for all adults recommend 150 minutes of exercise per week. Dr. Storey suggested breaking it up to fit your own schedule – 30 minutes for five days a week in whatever increments you choose. Two to three days of weight-bearing exercise as well as strength and balance will also keep the cardiovascular system healthy and help prevent falls.

Options at home include walking, which is great for cardiovascular. For strength training, use weights at home. Try yoga, which uses your body weight to improve strength and flexibility. Stretch bands can be used to work out all parts of the body. Set your workout to music or grab a friend to do it with you.

This time of year, holiday eating can derail the best intentions if you let it. Instead, Dr. Storey suggests going to events armed with a plan. Don’t arrive starving. Drink water to avoid excess calories in drinks. Enjoy your favorite dish in a slightly smaller portion.

“Remember you’re there to visit the people, not the food.”

Also stress can be brutal during the holidays. To prevent it, don’t be afraid to say no to optional events. If it’s a mandatory obligation, go for a short time. Try to create new traditions for fun.

“The best New Year’s resolutions do not start in January; they start today,” she advised. “Start where you are. Even a little bit goes a long way.”

Dr. Storey encouraged attendees to take part in her community walking initiative called Walk with a Doc, which is held the first Saturday of every month starting at Guntersville Middle School. The next one is Nov. 7 at 9 am. She will do a brief talk about fitness and everyone will walk at their own pace.

GoldCare 55+ is a program sponsored by Marshall Medical Centers to encourage a healthy lifestyle for seniors. For more information on membership, call (256)571-8025.