strength and flexibility for life an introduction
TRANSCRIPT
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Strength and Flexibility for Life
An Introduction
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For Life:EnduranceStrengthBalanceFlexibility
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We need endurance, strength, balance and flexibility for
Daily lifeActive lifeVigorously active life
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We Used to ThinkAging equals debilityAging equals disease
but we were wrong!
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Now We KnowDisuse causes muscle wasting
Inactivity increases risk of many diseases
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Now We KnowUse it or lose itWe can benefit from increasing our physical activity even at age 95!
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Let’s look at:EnduranceStrengthBalanceFlexibility
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Endurance for Daily Life
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Building Endurance
Aerobic exercise
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Building Endurance
Walking Running
Swimming Tennis
Bicycling Skiing
Dancing Hiking
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Building Endurance
Warm up
Build up time gradually
Cool down
Stretch afterward
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Building EnduranceRespect your own limitations
Start where you are Even with 5 minutes
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Building Endurance
How often?If possible, build to at least 30 min/day, 5 or more days/week
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StrengthforDaily Life
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Building Strength
Progressive Resistance
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Building StrengthProgression:
Walk on level
Walk up hills
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Building Strength
Knee extensionsProgression:
No weight
Add ankle weight
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Building Strength
Biceps curlsProgression:
No weight
Add hand weight
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Building Strength
Start with weight you can lift only 8 times.
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Building StrengthAfter you are strong enough to lift it 12-15 times, add more weight.
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Building StrengthHow often?
2-3 times/week
Rest day in between
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BalanceforDaily Life
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Improving Balance
Balance exercises
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Improving Balance
Standing strength exercises
Anytime exercises
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Improving Balance
Anytime exercises:
Stand on one foot.
Hold on if necessary.
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Improving Balance
How often?
Any time you wish
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FlexibilityforDaily Life
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Gaining Flexibility
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Gaining Flexibility
Stretching
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Gaining Flexibility
Gentle
Stretching
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Gaining Flexibility
Stretch, yes; pain, no
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Gaining Flexibility
Warm up muscles first
Stretch slowly - no jerking
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Gaining Flexibility
How often?
3-7 times/week
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For Life:EnduranceStrengthBalanceFlexibility
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http://weboflife.ksc.nasa.gov/ exerciseandaging/home.html
For complete instructions:
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Strength and Flexibility for Lifewas prepared by Linda Felver, Ph.D., R.N. for the Older Adult Focus Project, OHSU School of Nursing