strength and flexibility for life an introduction
TRANSCRIPT
Strength and Flexibility for Life
An Introduction
For Life:EnduranceStrengthBalanceFlexibility
We need endurance, strength, balance and flexibility for
Daily lifeActive lifeVigorously active life
We Used to ThinkAging equals debilityAging equals disease
but we were wrong!
Now We KnowDisuse causes muscle wasting
Inactivity increases risk of many diseases
Now We KnowUse it or lose itWe can benefit from increasing our physical activity even at age 95!
Let’s look at:EnduranceStrengthBalanceFlexibility
Endurance for Daily Life
Building Endurance
Aerobic exercise
Building Endurance
Walking Running
Swimming Tennis
Bicycling Skiing
Dancing Hiking
Building Endurance
Warm up
Build up time gradually
Cool down
Stretch afterward
Building EnduranceRespect your own limitations
Start where you are Even with 5 minutes
Building Endurance
How often?If possible, build to at least 30 min/day, 5 or more days/week
StrengthforDaily Life
Building Strength
Progressive Resistance
Building StrengthProgression:
Walk on level
Walk up hills
Building Strength
Knee extensionsProgression:
No weight
Add ankle weight
Building Strength
Biceps curlsProgression:
No weight
Add hand weight
Building Strength
Start with weight you can lift only 8 times.
Building StrengthAfter you are strong enough to lift it 12-15 times, add more weight.
Building StrengthHow often?
2-3 times/week
Rest day in between
BalanceforDaily Life
Improving Balance
Balance exercises
Improving Balance
Standing strength exercises
Anytime exercises
Improving Balance
Anytime exercises:
Stand on one foot.
Hold on if necessary.
Improving Balance
How often?
Any time you wish
FlexibilityforDaily Life
Gaining Flexibility
Gaining Flexibility
Stretching
Gaining Flexibility
Gentle
Stretching
Gaining Flexibility
Stretch, yes; pain, no
Gaining Flexibility
Warm up muscles first
Stretch slowly - no jerking
Gaining Flexibility
How often?
3-7 times/week
For Life:EnduranceStrengthBalanceFlexibility
http://weboflife.ksc.nasa.gov/ exerciseandaging/home.html
For complete instructions:
Strength and Flexibility for Lifewas prepared by Linda Felver, Ph.D., R.N. for the Older Adult Focus Project, OHSU School of Nursing