1. Senior Citizens and Exercise
Presented by: Lauren Martin

2. Why, Exercise? Maintain proper health and fitness
After age of 25 your total body strength decreases 4% every decade
Decreases Arthritis, Heart Disease, Diabetes, and Depression

3. How Often Every day! If you don’t use it you will lose it!
10,000 steps or 30 minutes of exercise

4. Types of Workouts
Yoga, Water Aerobics, Stretching, Cardio, Tai Chi, and Light Weight Training are best for seniors

5. Why Resistance Training?
Improves functional strength and flexibility
Increases bone mass and density
Build muscle strength
Lower body fat
Reduce resting blood pressure
Reduce lower back pain
Increase serotonin the “feel good” hormone

6. Examples Start at the bottom and work way up
Break up workouts (focus on different muscles groups)
Have fun music playing in background

7. Before Engaging
Remember to always have them consult with their physician before starting any new type of exercises
If they are having trouble breathing, get dizzy, can’t see, or it hurts: HAVE THEM STOP
“No pain no gain” does not apply to seniors

8. Warm up Prevents injury, reduces soreness, and increases flexibly
Deep Breathing
Neck stretch
Shrugs
Anything that gets the blood flowing

9. Ankles Why ankles? Stability and balance Standing on one leg (balance)
Calf raises
Flexion/Pointe
Ankle circles

10. Calves Stabilize ankles and feet Power to lift feet Seated calf raises
Knee circles
Calf stretch hands against chair (legs straight)

11. Quadriceps Quad weakness is predictive of fall risks in seniors
Associated with worsening knee pain over time
Knee extensions/flexions
Squats/ Lunges

12. Gluteus Maximus
Beat back pain (stabilizes the pelvis and keeps integrity of movement in hips)
Prevent knee pain (keeps pelvis stable from swaying side to side)
The Big Squeeze
Sit to Stand
Leg Lifts/Swings

13. Back Stabilize the spine and pelvis Better posture Happy Birthday Test
Reverse Fly
Bent-over Row/Single-Arm Row
Pull-Down

14. Abdominals
Abs attach to spine and pelvis, helping balance your back in good posture
Assists with sitting, standing, and walking
Keeps you balances at your center of gravity
Reverse chair crunch
Lift both feet together
March in place

15. Pectoral Muscles
Works with neck, shoulder, and arms to produce power and movement
Stability for shoulders
Dumbbell Press
Push Out
Dips in chair
Chest Fly's

16. Shoulders
Lifting groceries, household chores, cooking, passing salt across the table
Make arm movements easier
Shoulder Rolls
Resistance Bands
Standing Row
Straight Arm Lift

17. Arms Lifting any object Biceps/Triceps Arm circles
Don’t forget about the wrists!

18. Neck Flexion: Chin to the chest Extension: Chin away from chest
Lateral Flexion: Side to side, ear to shoulder
Rotation: Look to right and left
Neck circles

19. Cool down/stretch Reduce heart and breathing rates
Gradually cool body temperatures
Stretch! Work from top to bottom
End with several deep breaths
In through the nose out through the mouth

20. Other Options Home Health Therapy Covered by Medicare 100%
Strengthens muscles