AEROBIC EXERCISES:
Aerobic exercise is a type of exercise that increases your heart rate, works different muscle groups and increases breathing rate. It is recommended to aim for 30 minutes of exercise at least 3 to 5 days a week. Here are some ideas of different types of Aerobic exercise!
- Brisk walk around the park / neighborhood
- Low impact aerobics class such as a yoga or stretch class
- Indoor / Outdoor swimming class
- Stationary Bike
FLEXIBILITY:
Flexibility refers to the range of motion in your joints or the ability of your joints to move through a complete range of motion.
Plantar Fascia Stretch –
- Start off by facing a door frame, taking one foot and placing your heel as close to the door frame as possible, with your toes flexed (pointed) up on the frame. At a slow rate, begin to lean forward, allowing your heel to slide back as your toes extend upward. If you’d like to intensify the stretch, bend the front knee toward the door frame stretching the calf even more. You should feel an intense stretch from the bottom of your foot to the middle of the calf.
Arm Stretch –
- Flexor (inside of arm, flexes wrist) – Place palm on a flat surface with fingers facing toward your body. Lean away from the hand for a more intense stretch. Hold stretch for intervals of 15 to 20 seconds.
- Extender (outside / top of arm, lifts wrist) – Place top/backside of your hand placed on a flat surface with fingers facing toward you. Lean away from the hand for a more intense stretch. Hold stretch for intervals of 15 to 20 seconds.
STRENGTH TRAINING:
Strength training is physical conditioning using resistance to induce muscular contraction to build strength within your muscles.
Kitchen Counter Calf Raises –
- To start off the exercise, place two hands on the kitchen counter while having both feel evenly distributed in weight. Stand on both feet with a small distance between them, lift both heels off the floor at the same time, standing on your toes. Slowly lower yourself to the floor and repeat. To intensify your exercise, repeat these same steps listed above per side, alternating after each rep.
BALANCE:
Balance training is repeating exercises that involve strengthening muscles that help keep you upright. Doing balance exercises will help improve stability and help prevent falls.
Hip Flexion –
- While standing up straight with one hand on a table or chair in front of you for balance. Slowly bend one knee and draw it toward chest, without bending at the waist or hips. Hold this position for 5 to 10 seconds, then lower slowly back down, repeating on the opposite side. If you wish to intensify this balance exercise, you can progress to using one hand, one finger, or no hands to hold on for balance.
