INTERESTING
During this COVID-19 pandemic, so many of us are limited in our usual activities. Staying mobile is important not just for our physical health but also our mental well- being. For seniors particularly, this time has impacted their social, psychological and physical health. These times can cause fear and depression related to doubt about being able to return to safe, normal activity and independence. Decrease in normal everyday activities can negatively impact mobility. Here are five exercises that can improve balance, core strength, range of motion, and posture.
Upper Body Clamshell
This exercise increases range of motion, strength, and stability in the upper body. Start with 1 set of ten, holding for 5 seconds, 3 x per week.
1. Start by sitting in a chair in an upright position with your feet flat on the floor.
2. Form a 90 degree angle with your arms. Elbows are bent, like you are a goal post.
3. Bring forearms together in front of your face, then open your arms (keeping elbows bent) while squeezing shoulder blades together.
4. Try to keep shoulders pressing down and remember to squeeze shoulder blades together.
Chair Squat/Semi Sit
This exercise works on core and lower body strength. Start with 1 set of 10, 3 x per week.
1. Start by standing in front of your chair, feet are hip width apart and flat on the floor.
2. Slowly lower buttocks towards chair, as if you are going to sit, but do not sit. Hold for 3 seconds.
3. Return to standing position, squeezing your glutes and tightening your abdominals.
Single Leg Balance
This exercise helps with balance, core and ankle strength. Start with 5 seconds on each leg and repeat 10 times. Do this 3 x per week.
1. Start in front of your kitchen sink or counter but try not to hold on. Hands held above sink/counter or use 1 to 2 fingers until able to progress.
2. Transfer your weight onto one leg, lifting the opposite leg.
3. Try to hold for 5 seconds while tightening your thigh and glute on the leg that remains on the ground.
4. Switch sides and repeat
Trunk Rotation
This exercise helps to reduce stiffness, improves range of motion in spine, and may reduce back pain. Do 5 times on each side (total of 10) holding each side for 20 seconds. Repeat 3 x per week.
1. Start by sitting in your chair with good posture and feet flat on the floor. This is your neutral position.
2. Rotate your shoulders to your left side, hands are reaching to your left hip. You want to feel a stretch but no pain. Hold for 20 seconds.
3. Come back to your neutral position.
4. Repeat to your right side.
Seated Hamstring Stretch
This exercise stretches your hamstring and improves lower back pain and mobility. Repeat this exercise 5 times on each leg, holding 30 seconds, 3 x per week.
1. Start by sitting in your chair with a straight back and feet flat on the floor.
2. Extend your right leg forward with your heel on the floor or stool, while keeping your left leg bent.
3. While keeping your back straight, reach towards your knees, shins or toes. Maintain a straight back and only reach to feel a stretch behind your knee. There should be no pain.
Try to find a time to make this part of your regular routine. In addition to these five exercises, take daily walks, find something that interests you and make it a habit. For instance, a great way to connect with your neighbors is to make this easy 3 ingredient peanut butter cookie to share. Remember to continue social distancing but connecting with your neighbors and sharing food or recipes can help reduce stress, anxiety and improve your mental health. See below for recipe. These little changes can make a huge difference in your mobility and continued independence.
Ingredients:
• 1 cup peanut butter (crunchy or creamy)
• 1 cup of white sugar, plus extra for dipping if desired
• 1 egg
Instructions:
1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. Using an electric mixer or strong spoon, mix together the peanut butter, white sugar, and egg until smooth. This will form a dough.
3. Form dough into a round tablespoon-full. Dip rounded dough into extra sugar if desired. Place on the baking sheet, 2 inches apart. Then use a fork to flatten and form a cross pattern.
4. Bake for 6 to 8 minutes or until the cookies are just slightly browned on the bottom. Be careful not to over-bake. Remove and let cool on the baking sheet for 1 minute then transfer to a wire rack to cool completely.
