{"id":299,"date":"2021-06-19T10:10:27","date_gmt":"2021-06-19T14:10:27","guid":{"rendered":"https:\/\/www.activeagingcanada.ca\/blog\/?p=299"},"modified":"2021-10-19T13:01:33","modified_gmt":"2021-10-19T17:01:33","slug":"simple-exercises-to-keep-older-adults-moving-part-1","status":"publish","type":"post","link":"https:\/\/www.activeagingcanada.ca\/blog\/active-living\/simple-exercises-to-keep-older-adults-moving-part-1\/","title":{"rendered":"Simple exercises to keep Older Adults Moving – Part 1"},"content":{"rendered":"

by John C. Griffin, MSc.<\/strong><\/p>\n

Have you ever had trouble getting in or out of a car? Are recreational activities that involve agility or balance getting harder? Do you find that carrying groceries is becoming more of a challenge?<\/p>\n

These are some tasks that require functional mobility — the ability to efficiently perform the necessary activities of daily life without undue fatigue or pain. With good functional mobility, you can have a good quality of life and stay healthy, safe, and active.<\/p>\n

In this series of articles, we\u2019ll have you try several \u2018screening tests\u2019. These will help you spot problems with functional mobility. In each article, we will target a specific area of mobility. For each area, we\u2019ll give you a simple exercise to improve that aspect of your functional mobility.<\/p>\n

The first area to consider is that of \u2018up and down\u2019 activities with a lower body focus. This includes things like getting in and out of a car, moving quickly up and down stairs, or putting on socks.<\/p>\n

\"Sit<\/p>\n

Test #1: Chair Sit-and-Reach<\/strong><\/h2>\n

How to do it:<\/strong><\/p>\n

    \n
  1. Sit up straight on the front edge of a chair.<\/li>\n
  2. Put one foot flat on the floor with the knee bent.<\/li>\n
  3. Put the other leg straight out in front, with the heel on the floor and toes pointed up.<\/li>\n
  4. Stretch your arms out in front of you, with one hand on top of the other, so that the middle fingers match up.<\/li>\n
  5. Bending at the hips, reach your hands towards or past your toes as you exhale. Keep the knee of your outstretched leg straight.<\/li>\n
  6. Hold the stretch for 2 seconds.<\/li>\n
  7. After you have practiced this with each leg, give yourself a score.<\/li>\n<\/ol>\n

    How did you do?<\/strong><\/p>\n

    Score 2 points if you can reach past your toes.<\/p>\n

    Score 1 point if you can touch your toes.<\/p>\n

    Score a 0 if you are not able to touch your toes or you have pain while doing the test.<\/p>\n

    Score the test: \u00a0\u00a0Left ___ \u00a0\u00a0\u00a0\u00a0\u00a0Right ___<\/strong><\/em><\/p>\n

    Stretch 1<\/h2>\n

    \"stretch\"<\/p>\n

    Stretch 2<\/h2>\n

    \"stretch\"<\/p>\n

    An exercise to improve lower-body mobility<\/h2>\n

    If you scored a \u201c0\u201d or \u201c1\u201d, the following stretch will improve the flexibility of your back, hamstrings, and calves. You will need a scarf. Do this exercise once a day, three times on each side.<\/p>\n

      \n
    1. Loop the scarf around the arch of your right foot with a full circle.<\/li>\n
    2. Lie on your back with your knees bent and feet on the floor.<\/li>\n
    3. Bend your right knee and pull on the scarf to bring your right thigh in close to your chest. Hold for 10 seconds.<\/li>\n
    4. Keeping the upper thigh in position, extend the knee as far as far as you comfortably can. Gently pull with the scarf to assist the stretch. Hold for 10-15 seconds.<\/li>\n
    5. For an added stretch to the calf, pull your toes up toward your shin.<\/li>\n
    6. Repeat these steps on the left side. Do each side 3 times once a day.<\/li>\n<\/ol>\n

      About the Author<\/em>:<\/span>
      \nJohn C. Griffin, MSc.<\/strong>,<\/span> was a professor in the Fitness and Lifestyle Management Program at George Brown College in Toronto for 37 years. As a private consultant, speaker, coach, and writer for public and private sector organizations, John has authored more than 60 publications, numerous manuals, and a textbook published by Human Kinetics, Client-Centered Exercise Prescription. Right now John is doing research on the functional mobility of adults 50-70 years of age.<\/p>\n

      Click Here for print PDF file – Active Living Simple Exercise 1<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

      by John C. Griffin, MSc. Have you ever had trouble getting in or out of a car? Are recreational activities that involve agility or balance getting harder? Do you find that carrying groceries is becoming more of a challenge? These are some tasks that require functional mobility — the ability to efficiently perform the necessary … Continue reading Simple exercises to keep Older Adults Moving – Part 1<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":300,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-299","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-active-living"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/posts\/299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/comments?post=299"}],"version-history":[{"count":4,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/posts\/299\/revisions"}],"predecessor-version":[{"id":799,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/posts\/299\/revisions\/799"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/media\/300"}],"wp:attachment":[{"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/media?parent=299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/categories?post=299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.activeagingcanada.ca\/blog\/wp-json\/wp\/v2\/tags?post=299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}