Frequently, patients ask for a home exercise program that is quick and easy. For some, they want to do some exercises before or after work to gain or maintain muscle tone, but don’t have time to join a gym. For others who are retired, they want to do some simple exercises to help them maintain independence and safety performing daily activities around the house such as; climbing stairs, getting in and out of a shower, putting on shoes and socks, cooking, cleaning, and carrying groceries or laundry. I have comprised 10 simple exercises including upper and lower body and balance and core. The only equipment you will need is a chair and resistance bands; yellow has the least resistance, black the most, red, green, blue in between. They can be purchased at any sporting goods or department store.
Remember, for most people it is more harmful not to exercise, so contact your physician to discuss whether independent exercise is appropriate for you. If you have special needs, you may need to consult with a physical therapist to get started.
These exercises are performed while sitting in a chair with backrest, slowly and hold the position for 3 seconds, 5 -10 repetitions, and 3-5 times per week. Begin with a yellow light resistance band.
Row the Boat
Standing Leg Curl
Standing Walk Aways - Backward
Standing Walk Aways - Forward
Visit your doctor regularly and listen to your body. Keep moving, eat healthy foods, exercise regularly, and live long and well!
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in the Scranton Times-Tribune.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: email@example.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at The Commonwealth Medical College.