Quad strength is very important in preventing knee issues. The strong muscles around the knee help support the joint so cartilage isn't worn away. Chair Exercise #11 strengthens the quads so try Stepping on the Gas.
STEP ON THE GAS: Loop the band around the arch of the right foot and grasp the end closest to you with both hands. Bring the knee up to the chest and while holding the band tight extend the leg to the floor. Perform 2-3 sets of 10-15 reps. Repeat with the left leg.
As we get older and are less active, parts of our body seem to rearrange themselves. Here is an exercise that helps the under arm (tricep) and think about that remodel you have always wanted to do in your home as you stretch the tape measure.
PULL OUT THE TAPE MEASURE: Grasp the band in the left hand and then with the right hand, leaving about 12-18 inches between the hands. Then fully extend the right hand and slowly return to starting position. Per-form 2-3 sets of 10-15 reps. Repeat with the left hand.
Our flexibility is very important. As we age our joints become stiff and sore. Try this simple exercise. It will help keep the blood circulating to relieve stiffness and soreness in your knees.
KICK OFF YOUR SLIPPER: Loop the band around the arch of the right foot and place the foot on the floor with knee bent. Grab the end closest to you with both hands. Extend the leg and return to starting position. Perform 2-3 sets of 10-15 reps. Repeat with the left leg.
As we age some of our routine movements become more difficult. Try this exercise sitting in a chair. It will help strengthen your core muscles. We don't want to go without our pants, right!
PUT ON YOUR PANTS: Loop the band around each foot and grasp the end closest to you with both hands. Leaning back in the chair bring knees up to the chest by “walking” your hands down the band. Perform 10 reps.
As many times as we get into bed we seldom realize that it might be difficult for some people to tuck themselves under the covers. This exercise helps build upper body strength. GIVE IT A TRY!
PULL UP THE COVERS: Loop the band around each foot, leaving about two feet of band length in between the feet. Grasp the side of the band closest to you in the center and pull it up toward your stomach while breathing in. Slowly return to the starting position while breathing out. Perform 2-3 sets of 10-15 reps.
When older people move out of their homes into care centers they become sedentary.
When someone is sedentary too long they undergo something the medical profession calls “deconditioning”. This is when the muscles become weak, health of the cardiopulmonary system declines, balance is effected not only by weaker muscles but reflexes become slower leaving a person at risk for falls. At this point the quality of life can deteriorate quickly. Exercise becomes very important and should become a part of their lifestyle.