An exercise a day

04/06/2019

Another lower extremity exercise. This time we are working on the quads. Building a strong lower extremity is like building a strong foundation. The lower extremity holds a lot of body weight and it is a good idea to strengthen it. This exercise can be performed either seated or standing. If seated, wrap the resistance band around the base of the chair to shorten the band. The shorter the band the more resistance it has. Then sit on the edge of the chair and wrap the band around 1 foot. Then contract the quads on the leg with the band on and slowly return to the starting position. For standing, step on the band with the either leg at a desire length, then wrap the handle on the other leg and lift it. Chair is there to maintain for balance or it can be done without the chair and tighten up the core and train for balance as well. Then contract the quads and bring the leg up as high as you can. Repeat for 2 sets at 8-10 reps. Alternate between legs after 1 set.

03/06/2019

Calf raise is an essential exercise for the lower extremity. To perform the exercise, you can use a chair in case of falling or without a chair to practice balancing as well. When in standing position, bring 1 leg a few inches off the ground. Then use the balance leg to stand on its tip toe and then slowly come back down to starting position. Repeat exercise for 2-3 sets and for 8-10 reps. Alternate each leg after each set.

02/06/2019

Range of motion is important. With a limited range of motion, a lot of our actions are limited. As we age, our flexibility diminishes but stretching exercise helps. The video shows a hamstring stretch performed on a chair. For seniors who have mobility or balancing problem, this is a great way to stretch the hamstring. First, sit on the edge of the chair, and straighten out either the left of the right leg. Then point toes up and lean forward and try to touch the toes. Reach down until you feel a stretch but not to a point where you feel pain or feel discomfort. Hold the stretch for 30-60seconds then switch legs. Perform the stretch 2 times on each side

31/05/2019

The overhead shoulder press will help strengthen the arms and shoulders. When performing the exercise, use a weight that's challenging but not too heavy or too light.
In the video we used a resistance band. To begin, your foot can stand shoulder width apart or one in front of another stepping on the band. Put the arms up with palm facing outward. Keep back straight and core tight. Then push the hands up straight in the air. Not everyone has the range of motion to push their hands all the way up, in that case, go as far as you can without pain and discomfort. Remember to breathe out when pushing up and breathe in when the hands are coming down. This particular exercise helps to strengthen core and arms. The resistance bands can be replaced by other weighted house hold items such as can soups or bottles filled with water.

31/05/2019

30/05/2019

This exercise is great for seniors. The squat will help strengthening the core and lower extremities to help with balance and the bicep curls will build strength in arms.
For squats, lower the body into a sitting position while maintaining a straight back and tight core. If your range of motion is limited, then lower yourself as low as you can without discomfort or pain. Then push yourself up and perform a bicep curl. Be sure to relax the shoulders and retract the shoulder blades a little bit. Then curl up without moving the elbow and keep elbow close to the body.
This exercise can replace the resistance band with normal household items such is bottles of water or can soup.
For beginners, we can start with a lighter weight or no weight or a lower resistance band and perform 2 sets of 6-8reps.

30/05/2019

Exercise videos will be uploaded occasionally. These videos are to help seniors to get started in physical activity.