1. May’s Activity of Daily Living Walking

2. Activities of Daily Living or ADL’s Activities of Daily Living are tasks people complete in their daily routine to function independently, e.g. dressing, bathing, cooking, and cleaning. This presentation will address the ADL of: –Walking. Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

3. Walking Walking requires strength in the lower body, core, and postural muscles Strengthen the muscles of the: –Lower Body – to stand and move the legs in a walking motion. –Abdominal – to support the spine while the body remains in an upright, mobile position. –Upper Back Muscles – to support proper posture and the neck.

4. Lower Body Exercises Muscles involved in the front of the thigh are the quads and hip flexors. They assist with the stepping forward motion of walking. Exercises: –Seated Leg Lifts –Lying Leg Lifts Seated Leg Lifts Lying Leg Lifts

5. Lower Body Exercises Muscles involved in the back of the thigh are the hamstrings and glutes. They help pull your body weight forward while walking. Exercises: –Hip Extension –Leg Curls Hip Extensions Leg Curls

6. Lower Body Exercises Muscles involved in the lower leg & foot are the calves, shins, and foot extensor muscles. They help propel the body forward during the toe push-off phase of walking. Exercises: –1. Calf Raises –2. Ankle Dorsi & Plantar Flexion Standing Calf Raises Plantar FlexionDorsi Flexion 1. 2.

7. Abdominal Exercises Muscles involved in the core are the lower abdominals. These muscles help support the torso and the spine while standing and walking. Exercise: –Single Leg Reverse Crunch Single Leg Reverse Crunch – Start Single Leg Reverse Crunch - Exertion

8. Upper Back Exercise Muscles involved in the upper body are the upper back & shoulders. These muscles help maintain proper posture. Exercises –1. Dumbbell Upright Rows –2. Dumbbell Lateral Raises StartExertion StartExertion 1. 2.