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Senior Training, Part 2

According to research – “The Role of Quadriceps Muscle Strength in the Development of Falls in  Elderly People”, a cross-sectional study, which appears in Chiropractic Manual Therapy in August of 2016, “a significant proportion of elderly subjects aged 60 years and more may experience an incident fall over the previous year. Weakness of quadriceps muscles and age >70 years were independently associated with falls.” In addition, falls account for 87% of fractures among people age 65 or older.

Healthdirect.gov.au, says that the main causes of fall include:

  • chronic health conditions, such as heart disease, dementia and low blood pressure (hypotension), which can cause dizziness
  • impairments, such as poor vision or muscle weakness
  • illnesses that can affect balance, such as labyrinthitis (inflammation of the delicate balance regulating parts of the ear)

Chair Walk – with emphasis on quadriceps (thigh) strengthening.

Place a chair with no arms against a wall to prevent the chair from sliding during the exercise. Sit comfortably with a slight forward lean (you might place a large pillow behind your back lengthwise for support).

The first movement involves bending your arms to 90-degrees. Then, practice a walking arm movement; the cue is to take your nose and put it in your pocket.

Next, practice alternating lifting each leg (which is bent to 90-degrees), touching each heel on the ground. Be sure to stretch your hip flexor, as demonstrated in the video.

Last, put all motions together by performing seated walking with arm and leg action.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April have a simple training for seniors.