Exercise and the Neuromuscular System

1. Stacy Gropack, PhD, PT Eric Lamberg, EdM, PT Rebecca States, PhD William Susman, PhD, PT Exercise and the Neuromuscular System Interdisciplinary, Community-Based, Health Education for Diverse Elders. HRSA Grant #1 D37 HP OO838-01

2. The Neuromuscular System • Neuro= Brain and nerves • Muscular = Muscles, tendons and ligaments

3. Exercises for the Neuromuscular System • Balance – prevention of falls • Coordination – smoothness of movement • Strength – moving body parts against gravity or resistance

4. Falls More than one-third of adults ages 65 years and older fall each year (Hornbrook 1994; Hausdorff 2001).

5. Prevention of Falls • Exercise is one of the most important things to do to reduce your chances of falling. • Exercise increases: • Balance • Strength • Coordination

6. Home Safety • Remove things you can trip over (such as papers, books, clothes, and shoes) from stairs and places where you walk. • Remove small throw rugs or use double-sided tape to keep the rugs from slipping. • Keep items you use often in cabinets you can reach easily without using a step stool.

7. Home Safety • Have grab bars put in next to your toilet and in the tub or shower. • Use non-slip mats in the bathtub and on shower floors. • Improve the lighting in your home. As you get older, you need brighter lights to see well. Lamp shades or frosted bulbs can reduce glare.

8. Home Safety • Have handrails and lights put in on all staircases. • Wear shoes that give good support and have thin non-slip soles. Avoid wearing slippers and athletic shoes with deep treads.

9. Balance Exercise • One leg balance • Calf raise • Hip raise • Side leg raise • Hip extension • Knee bend • ALWAYS USE SUPPORT WHEN NEEDED