Therapeutic exercises are vital means of enhancing one’s ability to perform Activities of Daily Living (ADL). Routinely performing exercises that focus on muscle strengthening, range of motion and stretching exercises, endurance activities, and balance training increases your ability to perform daily tasks we can take for granted. These exercises are like your playbook to foster independence and overall well-being.
Targeting muscles that are key to accomplishing everyday tasks such as standing from a chair or bed, going up or down stairs, doing laundry, reaching for the top shelf, or making the bed can promote autonomy in daily life. Whether using exercise bands, or weights, the following are exercises you can consider trying that are targeted to assist with daily living. Remember to always check with your physician prior to starting any new exercise regimen.
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Perform 8 to 12 reps for each exercise listed below and repeat 1 to 3 times.
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Rest for 30-60 seconds between sets of exercises.
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Make sure they are slow and controlled movements.
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Don’t forget to breathe! Try to exhale during the most difficult part of the exercise.
Exercise for Getting Up From a Chair:
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Sit to Stand: Can be done to ease the difficulty of getting out of a chair. Begin seated on the edge of a sturdy chair with your feet on the ground, about hip-distance apart. Extend your arms out in front of you. Keeping your chest lifted and your weight in your heels, stand up without using your hands. To finish the rep, sit back down in the chair, going as slowly as possible.
Exercise for Bending Over:
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Hip Hinges: Stand with feet hip width apart, keep shoulders back and down, chest up. Hinge forward at your hips, keeping your back flat and your core tight to support your spine. You can have a slight bend in your knees. Slowly return to starting position. You can perform this exercise seated, or to make it more challenging hold a set of weights in your hands.
Exercises for Carrying Groceries or Laundry:
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Loaded Carries: Hold a weight in each hand or another weighted object. Rest your arms by your side, and squeeze your shoulder blades down and back, and draw your navel towards your spine to engage your core. Keep this posture as you walk forward for a certain number of steps. Turn around and come back to the starting point.
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Bicep Curls: Stand or sit holding a weight in each hand. Arms down by your side with palms facing forward. Start with your right arm, bend it at the elbow to curl the weight up, and hold for 1-2 seconds. Slowly return the weight to your side and repeat with your left arm.
Exercises for Going up or Down Stairs:
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Step Ups: Using a stair or step-up equipment, hold onto a sturdy rail or wall. Step up onto the stairs or equipment with your right foot, then step down. Repeat by stepping up with your left foot, and then stepping back down.
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Forward Lunge: Stand with your feet shoulder width apart. Step with one foot forward so that it is flat on the ground and your rear foot is on its toes. Bend both of your knees, and lower your hips to the floor, so that you lower down towards the ground aiming to keep the back knee inches from the ground. However, go as low as you can without any pain. Make sure your front knee does not pass over your toe. Hold for 1 to 2 seconds. Drive through your front heel to straighten out both knees and return to the starting position.
Exercises for Reaching for the Top Shelf:
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Calf Raises: To perform, stand straight, and hold onto the back of a sturdy chair for balance. Gently rise on the toes as high as possible, keeping your heels off the ground. Then slowly return your heels to the floor.
These exercises can help to promote well-being and independence for individuals of all ages. By integrating these exercises into your daily regimen, you can help to invest in a healthier, more self-sufficient future. Remember to always check with your physician prior to starting any new exercise regimen.