A Simple
START No equipment is needed for these simple strengthening and stretching exercises.
D
uring the winter, many folks find they have less time or motivation to make physical activity a priority. Fatigue and a low mood are normal for some people this time of year and can make getting up and moving a challenge. Getting in the groove with exercise may seem daunting, but simple things can help you tackle the problem. Setting alarms, marking calendars, and having a workout buddy can help you make exercise a habit, but simple exercises can also help you move in the right direction. The activities shown here are intended to promote general strength and mobility. Building strength through the hips and shoulders is important as we age and is beneficial for general quality of life. Light stretching helps overall movement and can prevent aches in the long run. These exercises can be performed weekly or daily, depending on what feels right for you. It’s important you don’t overdo it. Start with a lower number of reps or shorter duration. If you’re starting from scratch or haven’t exercised for a long time, try performing these activities three to five times a week. Over time, you can increase the repetitions and duration or increase the range of motion based on your tolerance. It is important for you to do a simple warm up, such as walking before beginning your activities. You want to avoid painful movements during exercise. You should be able to feel a muscle working or a stretch, but if something feels wrong or you feel pain during a particular exercise, stop the activity. If your pain persists, please talk to your primary care provider. Light daily exercise has been shown to improve general health, mobility, and cognition and has been associated with enhanced mood and energy levels — all the more reason to squeeze in some exercise! By Wes Glenn, DPT, PT, Boone Therapy
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BOONE HEALTH
Winter 2022
Wall Push-Ups Stand and face a wall. Place both hands with palms against the wall and your fingertips a little below shoulder level. Lean forward, using your arms, slowly lower yourself towards the wall until you come within 3 to 5 inches. Straighten your arms to return to the start position. Keep your body in good alignment as you do the movement. If you have difficulty or pain, go only half the distance to the wall. Do two sets of five to 10 repetitions.
Calf Stretch Stand facing a wall. Using your hands to steady yourself on the wall, step forward with one leg and back with the other. Let the front knee bend while you keep the back knee straight and back foot flat on the floor. Lean forward slightly to feel a stretch in the calf and ankle of the back leg. Hold for 30 to 60 seconds, depending on your comfort, then switch to the other leg to stretch the opposite calf. Perform once or twice on each leg. Variation: To get a stretch closer to the ankle, slightly bend the back knee. Hold for the same 30 to 60 second count.
