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This exercise is great to warm the muscles in the lower legs before starting a full exercise … 337 0 obj <>stream 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream "Strength is the fountain of youth," says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. endstream endobj startxref endstream ���޴�m/�_�����~�����������^���޼����M����?�o��W�^����������/��]O����O��������^k]�5�����-����Ko������� /����ྵ((`�M� ��M�CB�d��0�TCF���2��>ϱ2�Y](7�H9�!�7�̧��\�B���pp�2qC�>3�@�f�j\�N�������[� ����n��������_S������8������������_��=~C]����*Z���K��ȑˉ���|/�����g�h�������������o���o����������y�o��۷���?������}kn#;�u��I}�^�(��tC0�ؠ��Z��]��.�[B!�F#��� @ Lift and lower your legs 20 times. Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. Sit upright and away from the back of the chair. /Length 9 0 R Do repetitions of each exercise times a day. Keeping up leg strength … 178 Hip Marching. 5. With correct seated posture it will also help your abdominal muscles. /Width 251 The goal of this exercise … Hold onto a railing or another sturdy object during the exercises for support. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … But squats must be done carefully to avoid knee injury . Lean forward towards your foot with a straight back until stretch is felt. 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Module A is the first of four groups of exercises that contains several fun and easy-to-learn movements designed to help you feel comfortable with chair exercises, and with using a ball as an exercise tool. /Type /XObject 7 0 obj Side Leg Raise 8–12 per side 2 per side 2–3 Sample Schedule Perform the following exercises, in order, at the recommended frequency. �u�z�%��@�rw�C��W��]{���گ�DI�q�nM���T���K ����Ov����hG��%ǯ��r���4����~k��T����D�T�~s�4�>�a�.��mtֵ�&�����/����x0����_m��`��Y���rn�j:����M0�� stream Lower Body Exercises in Bed. Ankle Circles. >> Ideally, set aside a time to do all (or some) of the exercises at once. Sit with feet flat on the floor. Heel Raises – … Hold on to the sides of the chair. endobj This exercise strengthens the muscles around your hips as well as enhances … The leg you’re standing on should be slightly bent. Exercise 11: Toe Lifts. 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. Leg Exercises. 1. 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Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. Hang on to a solid support, such as a kitchen counter, when exercising. c.Extension: Standing upright, move one leg back. 1437 Strength training requires little time and minimal equipment. This strength training exercise for seniors … /ColorSpace /DeviceGray This balance exercise for seniors can be performed while seated. And it’s safe, even for people with health prob-lems. Ankle Circles. /Type /XObject endobj << �fo� &�v o���:n��i a y�e�C ��,>���@�xA�� �CA3�zHa� �!��H^ ��h< �W»H_� ��1�"�ސ" 4=$�xH3�6!�">�/@�ev�x;+�m��H��/[o�.�$���w��)��0���R@�(�5 �bA���6p���`0ݰ�GQC@���rxD���|3 o h�!�4�-�E�a�C;�����P0�'��oo"@0�%� ����4�I6l86����@�zA!�m躻m���;�!�a���`��'��0�6���Co�D�s�1�o�!��[i�5 �xA�6 �f(�0�I��0��A���D4�n� ���#oA"03ݲ >> Leg Strengthening Exercises for Seniors: For Support Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Kat Miller CPT — Updated on December 19, 2016 Share on … << 13 0 obj Taking steps to improve your leg function will improve your quality of life. Lower Extremity Exercises – Standing. Ankle circles enable you to move the ankle upwards and downwards easily. C����l ^��B�h�i{06�F�� :_�C+���L����o����M����.��1Q_�o��1w������]ʂ���i����4��WZ� ��X�zW��u��x"�׹�c����_�=��c�# G���u���W/��F^�Ͼ�K�J���o��%M������_���-$� ?�XF�%�K_��&���J���K����Iv����_IXK�}ȱzZJ��n�g6{��it�b���� You’ll need a cane or some kind of stick. The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise … Marching is a great balance exercise for seniors. /BitsPerComponent 1 Perform two sets of 10 strength … /Length 11 0 R �����ܜ.��,rPk���.���i�@�{��֮ P��"�0PF�g��rN��-����_������g��� ������ikMv�6�b~��{�t .�u���Nj'&�~��4Zk��s�������DW����s�P�?�Ņ�i}����W��?�u����Z��qJ�rIU���^�����]�_������������-������������K����m.���������WO������_��_�������_�����������/�u��]���֫����������G�_����������J����������K_��K��/�]w�/_����Z���}t����_�Au�]R�/���K�T��K�����~����/���-W����+W�K��Z�����/�����'�������I/� ����Z�$�ׄOT��� K�P�O��[�����xA'W�4�(*���^��`������^� �/���?�4!z�����`�K�?�@�P���p����I!`�� ���I��a�4A��I�b���-h!���4�����`�4��"��d�`vQ��Hl��E xf�U@�1J�i*?��a�@�.�I� J��3�Cj�}:����$� ����\u��@��a(a�xA�_��=. ��v��c��ݶT6A5���������*[�{�D�}���[���۠D�o�n�j�������m��Aێ�8M�}�bǶ�A7� a�� �Cc����%yѶ��� m��� �۴�M�����%z$o�Nýi���V�U%}]��m�7�_`��ޚ!sp�l7�M�I���7׺A��%a���������3����Nҧ�gU�AXa��w�� ��u�{�a�}m��. /Filter /FlateDecode B. If you need to hold onto something, do this exercise in front of a counter. B. endstream endobj 298 0 obj <. H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J endobj %���� STRENGTH Side Leg Raise 1 Stand behind a sturdy chair, holding on for balance. >> 2. /Decode [ 1 0 ] Complete the exercise … /Subtype /Image Leg Strengthening Exercises for Elderly 1. Do them slowly and smoothly on a firm surface. The exercise: Sit on couch or bed with one leg out straight. Slowly lower your leg then repeat. 2 Slowly lift one leg out to the side. �K�m���k������Q��@�5�.o��I��UЃm���S����ߥK��o��7_V���+��m�o�tg�n _�kK�Cv� �W��~k��j��6��^�p�m��L7�����o�� _�����l�l1}6�a'm����]���U�[m��렖��AO�]���}���s�o� YݻvXl7�/��{�%�������?���/����^���xI߻%m�\4�x�Nu�T��¬=l}Sa������? For each exercise: Start with 1 … �9��$���`����a� b� ��߿a`bd`�6��� %%EOF These exercises are … /Length 13 0 R 0 Some of this content is adapted from Exercise… Lower it, then lift the left leg. Repeat the exercise between eight and 12 times. /Height 367 /Filter /CCITTFaxDecode Lift your left leg, with your knee bent, as far as is comfortable. Strengthening our legs not only helps us … 3. Balance exercises overlap with the lower body strength exercises, which also can improve your balance. A. Ankle Pumps. Standing upright, move one leg forward. You can do the exercise as a warm up for the lower part of your leg … ?��W�i����ۯ������~���Å��������?��_��������}_�_��\��������_��o��&B���k���K�~�G ��ݿ���~����N�@��[��l�?���߿������������~������������!����l{�������������� ���v�%k�kn�i�0�A��! 12 0 obj h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� Hold for 5 to 10 seconds. /K -1 /Columns 251 << Here are five leg exercises to help seniors increase strength and mobility. Place foot down with control. Slowly lower your leg … Unfortunately, over the years, muscle strength in the thighs can decline, making everyday activities harder, increasing stress on the knees, and even contributing to symptoms of osteoarthritis, … >> Lower Extremity Strengthening Exercises – Sitting. /K -1 /Columns 1190 /Filter /FlateDecode H�-�A�@_���$�d�w~RAšB�� >> Repeat with the opposite leg. Rest, and repeat the exercise on your right leg. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. /Length 7 0 R /Subtype /Image Bend your trunk forward as you bring the other leg back. 4 Slowly lower your leg. These five basic leg exercises and stretches are a good place to start. 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