1. Let’s Get Moving
Shari Asher, DPT

2. Posture
Standing
Foot on stool
Sitting
Do not cross legs

3. Body Mechanics Squatting Golfer’s Lift Lunge Shoveling/Raking
Pushing vs. Pulling
Keys:
Avoid bending & twisting

4. Benefits of Exercise in Retirement
Regular physical activity is best for your overall health
Lowers blood pressure & cholesterol
Keeps your muscles strong
Helps keep you independent at home
Helps manage pain
Heart healthy: lower cardiovascular risk

5. Exercise Recommendations
Some Physical Activity is Better Than None at All, No Matter Your Age or Health Condition

6. Exercise Recommendations
**65+ yrs., generally fit with no limiting health conditions**
2 hours & 30 minutes of
moderate-intensity of
aerobic activity each week
ex. Brisk walking
AND
Muscle strengthening activities on 2 or more days/week

7. Exercise Recommendations
**65+ yrs., generally fit with no limiting health conditions**
1 hour & 15 minutes of
vigorous-intensity of aerobic
activity each week
ex. Jogging or Running
AND
Muscle strengthening activities on 2 or more days/week

8. Exercise Recommendations
Aerobic Activities:
Any activity that gets you breathing harder or heart rate up
Ex. Pushing a lawn mower, walking, taking an exercise class, biking
Doing it for at least 10 minutes
Moderate vs. Intense
10 point scale
Moderate: 5-6
Intense: 7-8
Everyone’s fitness level is different

9. Exercise Recommendations
Muscle Strengthening
Work main muscle groups: legs, hips, back, chest, abdomen, shoulders, & arms
Ex. Lifting weights,
resistance bands,
body weight
resistance,
gardening, & yoga

10. Exercise Recommendations
Stretching
Increase flexibility & range of motion
Warm-up for 5-10 minutes before stretching or perform after a workout
Never perform when muscles are “cold”
Hold seconds
Never bounce during a stretch
Repeat 2-5x/side 3-5 days/week

11. What to do if I overdid it?
Pain After Activity
Delayed Onset Muscle Soreness
Sets in in hours afterward
Lasts up to 96 hours (4 days)
Pain During Activity
Causing tissue damage- STOP exercise or CHANGE how you are doing it
“No Pain, No Gain”

12. What to do if I overdid it?
RICE
Active Recovery
Stretching

13. What If I Already Have Pain?
Exercise in Water
Buoyancy
Resistance
Pain management

14. When Do I Need Some Help? Seek medical attention if…
Pain is not improving or getting worse
Significant bruising
Pain that keeps you up at night or wakes you up from sleep
Sharp pain
Legs giving out
Numbness & tingling into
arms or legs
Cannot move an arm
or leg

15. Something Is Always Better Than Nothing!!

16. Thank you!
Any questions?