We all know that exercise is important. That doesn’t change as you age, if anything physical activity becomes more important as you get older. For older adults the goal should be to accumulate at least 150 minutes of moderate activity a week. This can include activities like walking, swimming, and cycling, as well as exercises to improve or maintain strength, flexibility, and balance. The 150 minutes is the prescribed amount of moderate-intensity exercise the CDC suggests for a generally fit American 65 and older. Even though this sounds like a lot, it’s really not. Especially when you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Two brisk 15-minute walks five days a week will get you there. In addition to walking, swimming, or cycling there are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few examples for people who are just getting started: Abdominal Contractions To increase strength in abdominal muscles Take a deep breath and tighten your abdominal muscles. Hold for three breaths and then release the contraction. Repeat 10 times. Wall Push-Ups To increase strength in chest and shoulders Stand about three feet away from a wall, facing the wall, with feet shoulder-width apart. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in “plank” position, with your spine straight, not sagging or arched. Lower your body toward the wall and then push back. Repeat 10 times. Pelvic Tilts To strengthen and stretch muscles in the lower back Take a deep breath, tighten your buttocks, and...Read More
If you’re planning on hitting the slopes this winter it’s probably not a bad idea to start preparing now by doing some simple strengthening exercises. A little preparation can go a long way to ensuring that you have a fun weekend and aren’t hobbling around when you get back. Skiing presents a unique challenge for your body and uses various muscle groups in ways that many other forms of recreation don’t. It’s important to remember that often your large muscles can take the constant motion and pounding associated with skiing, but getting the secondary muscles trained and conditioned will help avoid injury. There are 5 main muscle groups used in skiing: Quadriceps: Quads are the most used muscle group in skiing. They hold you in position as you ski and provide protection for your knees. Good quad exercises are squats and lunges. Hamstrings and Glutes: When skiing, you hold your body in a flexed position, leaning forward from the hips. This requires great strength from your hamstrings and glutes to stabilize your body. Work your hamstrings and glutes with deadlifts, and step-ups. Inner and Outer thighs: Your inner thighs work to keep your skis together. Your outer thighs keep your body stable and help you steer. Side lunges are great for strengthening these muscles. Calves: Your knees are bent as you ski. Your calves help you stay upright so you don’t keel over. Work your calves with standing calve raises. Abs and Back: As you’re in a flexed, bent over position, your back works hard to hold your body in that position. To protect your spine from injury, your core must be conditioned. Work your core with exercises like...Read More
One of the best ways to make sure that your ankles stay healthy is to make them strong. Strong ankles ensure that you have a good base for athletics and are less likely to become injured. Below we have some exercises that will help you strengthen your ankles no matter what your activity level. 1. Alphabet ankles:To perform these, sit on a chair. Elevate your ankle in the air and write the alphabet with your feet, think of your big toe as a pen. Write out A, B, C, and so on with the motions of your foot in the air. What it does: This will work just about every muscle around your ankles while simultaneously working on full range of motion. Tip: Rather than performing it perfectly from the beginning, you should perform it slowly, partially, and frequently. As ankle strength and range of motion improves, you can perform it better and faster while keeping the frequency. 2. Calf raises:Get on something with an edge and go to your toes. Repeat. What it does: This places a heavier load on ankle flexion while keeping your ankles safe. Tip: As you get better, close your eyes so that you can incorporate balance and, in turn, a stronger stability component to the exercise. 3. Tip-toe farmer’s walk:Grab a pair of dumbbells or other weights, get on your toes, and walk. What it does: It’s stability training with motion. During the walk, a majority of your weight will be on one ankle, furthering the stability needed to keep you from falling. Tip: Something as simple as full water bottles can serve as weights in a pinch. 4. Barefoot glute thrust:Get in...Read More
Taking the first steps to recovery.
If you’re experiencing pain in your neck, back, or shoulders, physical therapy can be a wonderful, non-invasive solution. Patients can expect a detailed evaluation and receive appropriate physical therapy procedures to address any identified limitations for neck, back, and shoulder pain.
LifeTouch Physical Therapy has highly skilled therapists with great integrity and expertise. The friendly atmosphere that Zack and the crew gave was A+. I highly recommend LifeTouch for their excellent care.