Strength and Flexibility for Life

1. Strength and Flexibility for Life An Introduction

2. For Life: • Endurance • Strength • Balance • Flexibility

3. We need endurance, strength, balance and flexibility for • Daily life • Active life • Vigorously active life

4. We Used to Think • Aging equals debility • Aging equals disease but we were wrong!

5. Now We Know • Disuse causes muscle wasting • Inactivity increases risk of many diseases

6. Now We Know • Use it or lose it • We can benefit from increasing our physical activityeven at age 95!

7. Let’s look at: • Endurance • Strength • Balance • Flexibility

8. Endurance for Daily Life

9. Building Endurance Aerobic exercise

10. Building Endurance

11. Building Endurance Warm up Build up time gradually Cool down Stretch afterward

12. Building Endurance Respect your own limitations Start where you are Even with 5 minutes

13. Building Endurance How often? If possible, build to at least 30 min/day, 5 or more days/week

14. Strength for Daily Life

15. Building Strength Progressive Resistance

16. Building Strength Progression: Walk on level Walk up hills

17. Building Strength Knee extensions Progression: No weight Add ankle weight

18. Building Strength Biceps curls Progression: No weight Add hand weight

19. Building Strength Start with weight you can lift only 8 times.

20. Building Strength After you are strong enough to lift it 12-15 times, add more weight.

21. Building Strength How often? 2-3 times/week Rest day in between

22. Balance for Daily Life

23. Improving Balance Balance exercises

24. Improving Balance Standing strength exercises Anytime exercises

25. Improving Balance Anytime exercises: Stand on one foot. Hold on if necessary.

26. Improving Balance How often? Any time you wish

27. Flexibility for Daily Life

28. Gaining Flexibility

29. Gaining Flexibility Stretching

30. Gaining Flexibility Gentle Stretching

31. Gaining Flexibility Stretch, yes; pain, no

32. Gaining Flexibility Warm up muscles first Stretch slowly - no jerking

33. Gaining Flexibility How often? 3-7 times/week

34. For Life: • Endurance • Strength • Balance • Flexibility

35. For complete instructions: http://weboflife.ksc.nasa.gov/ exerciseandaging/home.html

36. Strength and Flexibility for Lifewas prepared by Linda Felver, Ph.D., R.N. for the Older Adult Focus Project, OHSU School of Nursing