KEEP MOVING!
During these challenging times, when we are not as active as normal, exercise is more important than ever for older adults. Our bodies need to move to stay healthy but going to the gym or the therapist is harder than ever. There are many exercises that can be done easily and safely at home with the proper instruction. TRU PACE Physical Therapist, Vicki McPherson offers the following easy and important exercises you can do at home to keep yourself healthier and safer.
ANKLE PUMPS – SEATED
While seated with feet on the floor, press your toes into the floor so that your heels raise up off the floor. Then, relax to allow your heels to lower and then lift your toes off the floor as your heels press into the floor. Alternate and repeat.
Benefit: Ankle pumping exercises utilize a calf muscle pump function to pump blood to the heart by muscle contraction. Ankle pumping exercises are often used for the relief of edema and the prevention of deep vein thrombosis (DVT), which are associated with prolonged bed rest.
SEATED KNEE EXTENTION, LAQ
Sit at edge of chair.
Lift foot of involved leg off the floor, feeling quad muscle tighten up.
It is ok if your knee does not completely straighten out at first, as long as you feel the muscle working.
Benefit: The leg extension, or knee extension, is a type of strength training exercise. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs.
SEATED MARCHING
Sit on edge of seat with good posture.
Feel your sides and lower abdominals with your hands
Tighten your abdominals, and expand the muscles into your hands as you slowly lift one leg at a time without leaning back or tilting your pelvis.
Benefit: Targets your hip flexors. Helps with walking and walking up and down stairs. Sit fully back into your chair with your back straight. Alternate lifting legs up and down, as if you are marching up and down stairs.
Physical therapy can gives older adults back their independence and make daily tasks easier. Working with a physical therapist will not only reduce pain, but it will also help improve overall strength and ability and reduce the risk for injuries, helping you maintain a higher quality of life.
TRU PACE is a Program of All-inclusive Care for the Elderly. The program is designed to help seniors age gracefully while remaining in their own home. The program offers numerous benefits such as coordinated health care, transportation, social services, in-home care and more. Physical therapy is an important part of its portfolio of innovative ways to assist seniors. TRU PACE certified physical therapists will design a customized PT program for each of its eligible participants to target areas where they most need support. To learn more about the TRU PACE program and eligibility requirements, please visit www.pace.trucare.org or call an enrollment specialist at 303-926-4745.
