Here are some more exercises to help keep you healthy, strong and independent as you age:
The first exercise is one to help keep you from tripping. Sitting on a chair, stick one leg out. The foot can be in the air or the heel on the floor. Pull your toes toward you and hold. After about 5 seconds, point the toe and repeat. The second exercise is just holding your foot up and writing the alphabet in the air with your foot. This exercise helps teach the body to know where the foot is in space and helps to keep you from rolling your ankle and falling.
Some upper body exercises include push-ups, rows, shoulder raises, arm curls, and overhead tricep extensions. For all these exercises, work your way up to 20-30 repetitions. Pushups can be done on the edge of the bed or against the wall. The rest of these can be done with a small hand weight or can of soup. The explanation of these exercises can be found on the Internet or contact me for further descriptions.
Exercises to keep your core strong include the pelvic tilt, supermans, and crunches. Laying on your back with your knees bent and feet flat on the floor should produce a small arch in your lower back. Tilt your pelvis to flatten this out. Keep your back flat on the floor for 5 seconds and release. Repeat 20-30 times. For crunches, start in the same position with your hands on your thighs. Slide your hands up toward your knees, bringing your shoulders off the floor. Repeat 20-30 times. Supermans can be done on your belly or hands and knees. Raise one arm and the opposite leg. Let those down and raise the other arm and leg. Continue to alternate.
Consistently perform these exercises and you will be on your way to staying independent longer.
As always, consult a physician before beginning any exercise program.
n Rich Hess is Executive Director and Fitness Trainer at the Middlecreek Area Community Center. You can reach Rich at richmacc@live.com or the MACC at maccrec.org
