New Exercise Recommendations
description
Transcript of New Exercise Recommendations
![Page 1: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/1.jpg)
LaVona S. Traywick, PhD, MA, CFLEAssistant Professor—Gerontology
Jessica Vincent, BS, CHESArkansas AgrAbility Coordinator
![Page 2: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/2.jpg)
New Exercise RecommendationsAdults/Senior Adults minimum 150 minutes
per week10 minute increments
4 Types of exerciseBalance ExercisesEndurance or AerobicsStrength Training or Weight LiftingStretching or Flexibility Exercises
![Page 3: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/3.jpg)
Resources Available through Arkansas Extension
Fact SheetsExercise
RecommendationsBalanceEnduranceStrength TrainingStretching Eating Healthy
Fit in 10 DVDExercise Posters
Stretch It OutHit the FloorGet on the Ball
![Page 4: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/4.jpg)
Types of ExerciseBalance Endurance
Strength Stretching
![Page 5: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/5.jpg)
Types of Exercise•balance exercises
•endurance exercise
•strength training
•stretching or flexibility exercises
Balance exercises help prevent a common problem in older adults: falls.
Some balance exercises
build up your leg muscles while others work on your stability.
![Page 6: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/6.jpg)
Balance Exercise:Forward toe touch/arm reach
![Page 7: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/7.jpg)
Balance Exercise:Seated arm reach
![Page 8: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/8.jpg)
Balance Exercise:Toes Raises
![Page 9: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/9.jpg)
Balance Exercise:Seated Toes Raises
![Page 10: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/10.jpg)
Types of Exercise•balance exercises
•endurance exercise
•strength training
•stretching or flexibility exercises
Endurance exercises increase your breathing and heart rate.
They improve the health of your heart, lungs, and circulatory system.
They improve your stamina for your activities of daily living.
![Page 11: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/11.jpg)
Moderate Intensity Endurance ExerciseWalking fast Doing water aerobics Riding a bike on level ground or with few hills Playing doubles tennis Pushing a lawn mower
Vigorous Intensity Endurance ExerciseJogging or running Swimming laps Riding a bike fast or on hills Playing singles tennis Playing basketball
Endurance Exercise
![Page 12: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/12.jpg)
Types of Exercise•balance exercises
•endurance exercise
•strength training
•stretching or flexibility exercises
Strength training builds your muscles, which makes you stronger Increases metabolismHelps maintain your weightHelps keep blood sugar in
checkHelps prevent & treat
osteoporosis
![Page 13: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/13.jpg)
Strength Training:Overhead Press
![Page 14: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/14.jpg)
Strength Training:Side Arm Raise
![Page 15: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/15.jpg)
Strength Training:Chair Squat
![Page 16: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/16.jpg)
Strength Training:Seated Quad Set
![Page 17: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/17.jpg)
Types of Exercise•balance exercises
•endurance or aerobic exercise
•strength training
•stretching or flexibility exercises
Stretching exercises help keep your body flexible by stretching your muscles and the tissues that hold your body’s structures in place.Help recover from
injuries Help prevent injuries
from happening in the first place
![Page 18: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/18.jpg)
Stretching:Shoulder Stretch
![Page 19: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/19.jpg)
Stretching:Overhead Arm Stretch
![Page 20: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/20.jpg)
Eating Healthy as You AgeCombined with exercise, eating nutritious
foods in the right amounts can help keep you healthy.•Research has shown that behaviors such as eating a healthful diet and being physically active are more influential than genetic factors in helping you avoid the deterioration associated with aging.
![Page 21: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/21.jpg)
![Page 22: New Exercise Recommendations](https://reader035.fdocuments.us/reader035/viewer/2022081520/56815f46550346895dce21ba/html5/thumbnails/22.jpg)
LaVona S. Traywick, PhD, MA, CFLEAssistant Professor—Gerontology
Jessica Vincent, BS, CHESArkansas AgrAbility Coordinator