Saturday, January 03, 2015

Leg Exercises for Older Adults for gait speed

JAMA  May 28,2014, vol 311 no 20—diagnosis gait problems in the elderly  with videos

1. Ankle Circles
This exercise improves your ankle flexibility and ability to  move your ankle upward and downward.
This is a great warm up exercise for the lower leg and feet.

2. Hip Marching
This exercise will strengthen your hip flexor and thighs.
With correct seated posture it will also help your abdominal muscles.
3. Knee Extension
Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
This exercise will improve your available knee range of motion.
4. Calf Raises
Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
Helps pump blood up from your legs to your upper-body and brain.
5. Standing Knee Flexion
These knee exercises strengthens your hamstring muscles.
Also helps with your standing balance.
6. Side Hip Raise
Safely strengthens your side hip muscles to help with hip arthritis.
Helps maintain your lower body endurance to better walk and side step around objects.
7.Sit to Stand
Excellent hip exercises to maintain your leg and hip strength.
One of the most important exercises used daily to keep your independence and confidence.
8. Heel Stand
Strengthens the front part of the lower leg with ankle stretches.
You will become better able to raise your toes to avoid tripping.
9. Lunges
To strengthen your quadriceps and hips with leg toning exercises.
Improve your ability to get out of a chair and balance.
Help you with lifting chores around the house.
10. Straight Leg Raise
To increase your quadriceps and hip flexor strength with this leg workout.
To strengthen your abdominal muscles.
Allow you to advance your leg during walking with greater ease.
11. Partial Squats
Increase your hip flexibility, quadriceps strength and hip flexor strength.
Improve your ability to get up from a chair and walk.
Steady your body for better balance and safety.
12. Hip Extension
This exercise will help with strengthening the hip joint and muscles.
This will improve the ability to walk and propel yourself forward or up stairs.

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