1. Guide to a Home Exercise Program
Number 1:
Strength Training: Perform the following exercises 2 times per week.
1. Sit to stand. Start with 10 and progress up to 30 as you tolerate.
2. Chair squats. Start with 10 and progress up to 30 as you tolerate.
3. Heel and toe raises. Start with 10 and progress up to 30 as you tolerate.
Number 2:
Endurance: Walk 30 minutes consecutively, 3 times per week.
Number 3:
Balance: Perform the exercises 3 times per week for 10 to 15 minutes.
1. Standing on one leg.
2. Hip abduction.
3. Toe to heel walk.
Exercises
*A recent study noted that a 6 week home exercise program is safe for frail older adults and helps to improve physical function, strength, and mobility, while lowering the risk for falls. Try the following exercises for the next 6 weeks.
WARNING: If you experience chest pain, shortness of breath, or prolonged muscle soreness during exercise, consult your physician before continuing your program.
References
Matsuda, Patricia Noritake,P.T., D.P.T., Shumway-Cook, A., & Ciol, M. A., PhD. (2010). The effects of a home-based exercise program on physical function in frail older adults. Journal of Geriatric Physical Therapy, 33(2),
Shubert, Tiffany E,M.P.T., PhD. (2011). Evidence-based exercise prescription for balance and falls prevention: A current review of the literature. Journal of Geriatric Physical Therapy, 34(3),
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