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