"Are You Looking For Natural Solutions 
To Keep Your Strength And Mobility
Without Having To Take Medications?"

Get your FREE copy of
"The 6 Proven Exercises to
Keep Your Strength & Mobility 
(as you age)
 Without Having to Take Medications"

"Are You Looking For Natural Solutions 
To Keep Your Strength And Mobility
Without Having To Take Medications?"

Get your FREE copy of
"The 6 Proven Exercises to
Keep Your Strength & Mobility 
(as you age)
 Without Having to Take Medications"

Essential Components Of An Exercise Program 
For The Older Adult

This time, I would like to talk about how exercise can change the quality of life for the older adult and what are the essential components of an exercise program for the Older Adult.

Now you might think that at 70 years old, or whatever age you are, it is already too late to start exercising. I would like to dispute that belief, research has shown us that at any age we can improve in strength, balance flexibility and endurance. You might also think that you are already active every day, you have so many things to do each day and that you really don’t need to exercise. 

Let me remind you about muscle weakness or medically known as sarcopenia. This is a normal aging phenomenon that happens at a rate of 1-3% annually starting the age of 30 years old. If we only rely on our activities of daily living to keep us active, this process (sarcopenia, muscle weakness, loss of muscle fiber) will keep going and its effect will compound as we aged, no wonder we grow old and frail!!!

We have the ability to retard and combat frailty!
We can grow old and grow strong as well!
Let’s put the Gold in the Golden years! 

Now let me go back to the statement I wrote from research about exercise. “At any age, we have the ability to improve in strength, balance, endurance and flexibility”. This statement sums up the 4 essentials components of an exercise program for the older adult:
Strength, Balance, Endurance and Flexibility. 

STRENGTH - is the ability of a muscle to generate enough power to allow you to move easily from one position to the other. Just like getting out of the bed, getting up from a chair (especially a low one with no arm rest), and moving from one spot to the other whether it be with speed like if you needed to change your walking speed to cross a busy intersection or just to keep up with the walking pace in a crowded mall so you won’t cause congestion. Strength is also the ability to carry grocery bags, carry your grandkids and keep up with them and many more activities of daily living. 

BALANCE -  is the ability to navigate uneven surface which you never know what surface you will have when doing your daily errands in the community. It is also the ability to confidently do your grocery without worry if you might fall whenever you needed to look up/down, right/left for that item/s that you need. Our activities of daily living have so many balance challenges that we need to make sure that our mobility is sufficient to hold up to those challenges.

FLEXIBILITY - is maintaining a functional range of motion in our joints so we can move easily, reach overhead, turn when somebody calls us from behind, bend over to pick something up from the floor, dress upper garments and lower garments without difficulty and so much more. As we age we lose flexibility because of arthritis, we limit or activity and we modify our environment to adapt to our capacity. Maintaining flexibility is very important since most of our activities of daily living require us to move every joint in our body a certain way so we can get a task/activity done. 

ENDURANCE - is the capacity to sustain moving for a period of time. Walking in the parking lot to your doctor’s office which is at the other end of the hallway is a test of endurance. Walking down the long grocery aisle, waiting in line and stacking up the dishes are activities of daily living that require good aerobic conditioning commonly know as endurance. 

As an older adult, it is very important to be intentional with all your exercises.
It is not enough to just focus on strength.
It is as important to work on balance, flexibility and endurance as well so that you do not only move well but also allow yourself to participate in fun and engaging activities. 

     Our goal here at Maxicare Physical Therapy & Wellness is not only to get rid of your aches and pains, but also restore your body 
and give you a PERMANENT solution to your problems.  
The human body has an AMAZING potential to recover, develop and maintain 
Strength, Balance, Endurance and Flexibility 
when given the proper guidance and environment to heal. 

Essential Components Of An Exercise Program 
For The Older Adult

This time, I would like to talk about how exercise can change the quality of life for the older adult and what are the essential components of an exercise program for the Older Adult.

Now you might think that at 70 years old, or whatever age you are, it is already too late to start exercising. I would like to dispute that belief, research has shown us that at any age we can improve in strength, balance flexibility and endurance. You might also think that you are already active every day, you have so many things to do each day and that you really don’t need to exercise. 

Let me remind you about muscle weakness or medically known as sarcopenia. This is a normal aging phenomenon that happens at a rate of 1-3% annually starting the age of 30 years old. If we only rely on our activities of daily living to keep us active, this process (sarcopenia, muscle weakness, loss of muscle fiber) will keep going and its effect will compound as we aged, no wonder we grow old and frail!!!

We have the ability to retard and combat frailty! We can grow old and grow strong as well! Let’s put the Gold in the Golden years! 

Now let me go back to the statement I wrote from research about exercise. “At any age, we have the ability to improve in strength, balance, endurance and flexibility”. This statement sums up the 4 essentials components of an exercise program for the older adult:
Strength, Balance, Endurance and Flexibility. 

STRENGTH - is the ability of a muscle to generate enough power to allow you to move easily from one position to the other. Just like getting out of the bed, getting up from a chair (especially a low one with no arm rest), and moving from one spot to the other whether it be with speed like if you needed to change your walking speed to cross a busy intersection or just to keep up with the walking pace in a crowded mall so you won’t cause congestion. Strength is also the ability to carry grocery bags, carry your grandkids and keep up with them and many more activities of daily living. 

BALANCE -  is the ability to navigate uneven surface which you never know what surface you will have when doing your daily errands in the community. It is also the ability to confidently do your grocery without worry if you might fall whenever you needed to look up/down, right/left for that item/s that you need. Our activities of daily living have so many balance challenges that we need to make sure that our mobility is sufficient to hold up to those challenges.

FLEXIBILITY - is maintaining a functional range of motion in our joints so we can move easily, reach overhead, turn when somebody calls us from behind, bend over to pick something up from the floor, dress upper garments and lower garments without difficulty and so much more. As we age we lose flexibility because of arthritis, we limit or activity and we modify our environment to adapt to our capacity. Maintaining flexibility is very important since most of our activities of daily living require us to move every joint in our body a certain way so we can get a task/activity done. 

ENDURANCE - is the capacity to sustain moving for a period of time. Walking in the parking lot to your doctor’s office which is at the other end of the hallway is a test of endurance. Walking down the long grocery aisle, waiting in line and stacking up the dishes are activities of daily living that require good aerobic conditioning commonly know as endurance. 

As an older adult, it is very important to be intentional with all your exercises.
It is not enough to just focus on strength.
It is as important to work on balance, flexibility and endurance as well so that you do not only move well but also allow yourself to participate in fun and engaging activities. 

     Our goal here at Maxicare Physical Therapy & Wellness is not only to get rid of your aches and pains, but also restore your body and give you a PERMANENT solution to your problems.  
The human body has an AMAZING potential to recover, develop and maintain 
Strength, Balance, Endurance and Flexibility 
when given the proper guidance and environment to heal. 

Get Active and Mobile,
Start A Physical Therapy Session NOW!

Do you have some questions that you need answered first before booking your appointment? We'd be happy to answer your questions.

Click below to schedule a phone call with a Physical Therapist. 
Do you want to know first if Physical Therapy is right for you?  

Click below to schedule a FREE Discovery Visit.
Do you want to find out the cost and availability of the Physical Therapist?

Click below and fill-out a Form 

Get Active and Mobile,
Start A Physical Therapy Session NOW!

Do you have some questions that you need answered first before booking your appointment? We'd be happy to answer your questions.

Click below to schedule a phone call with a Physical Therapist. 
Do you want to know first if Physical Therapy is right for you?
Click below to schedule a FREE Discovery Visit.
Do you want to find out the cost and availability of the Physical Therapist?
Click below and fill-out a Form 
Address:

350 E. Congress Parkway Ste. A  
Crystal Lake, IL 60014  
TEL: 779-800-6698
FAX: 847-829-1026

MEDICAL DISCLAIMER:

All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
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