1. February’s Activity of Daily Living
Stair Climbing

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: Stair Climbing.
Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

3. Stair Climbing
By strengthening the muscles of the lower body, you may be able to improve your stair climbing ability.
Strengthen the muscles of the:
Hips & Glutes - to lift and lower the leg.
Thighs – to bend and straighten the knee.
Calves – to push off of the toes.
Core – to maintain posture and lift the leg.

4. Squats
Squats are one of the best exercises to strengthen the lower body.
Muscles involved: hips, glutes, thighs, & calves.
Variations:
hold dumbbells
use a stability ball
widen your stance

5. Strength Machines
The strength machines use resistance to overload the muscles and build strength.
Recommended Keiser Strength Machines:
Leg Press
Leg Curl
Leg Extension
Muscles involved: hips, glutes, thighs, calves, & core.
Have proper body alignment on these exercises to prevent injury.

6. Calf Raises Muscles involved: calves. Variations: hold dumbbells
change the position of your feet
point your toes inward
point your toes outward
try one leg at a time
use a step to let your heels hang off the back

7. Stability Ball Crunches
Muscles involved: abdominals & obliques.
Variations:
bring the feet closer together for more of a challenge
hold a small dumbbell against your chest for added resistance
Starting Position
Exertion