Welcome to 65 — and be glad you’ve arrived.

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By understanding the factors that increase the risk of falling, you can avoid risky situations and protect your long-term mobility. Being aware of the common “hazards” that cause falls will improve your ability to avoid risky situations.  No one is immune to falling; and anyone can take a wrong step. So to protect your long-term mobility.

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To protect long-term mobility, it’s important to increase awareness of yourself and your surroundings. If your mobility seems uneasy, mobility aids can be used to decrease the risk of falling and offer more support.

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Overhead Elbow Extension

• Purpose:
o Strengthens the upper arms
o Improves ability to lift your arms and reach items
• How to do it:
o Sit in a chair
o Hold weight directly over your shoulder
o Extend your arm, straightening it above your head
o Repeat 10 times
• Tips/Recommendations:
o Recommended weight:
2 pounds +
o Maintain regular breathing
o Support exercising elbow by holding it with other hand
• Increasing Intensity:
o Do this exercise while standing to increase balance
o Use an elastic band for stronger pull
o Increase weight if you can perform over 20 repetitions

 

 

 

 

 

 

“From www.eldergym.com, Eldergym® e-book, 1st Edition. Copyright © 2010 by Eldergym LLC. Reprinted by permission of Douglas Schrift PT.”

Tricep Kickbacks
• Purpose:
o Strengthens upper arms
o Improves ability to rise from a chair
o Makes reaching to a high shelf easier


 

 

 

 

 

 

 

• How to do it:
o Sit or stand for this exercise
o Lean over your knee
o Extend arm backwards straightening the elbow
o Return to the start and repeat 10 times
• Tips/Recommendations:
o Recommended weight:
2 pounds +
o Maintain regular breathing, keep upper arm and elbow stationary
o Move slowly and avoid swinging weight
• Increasing Intensity:
o Do this exercise while standing to increase balance
o Use an elastic band for stronger pull
o Increase weight if you can perform over 20 repetitions

Bicep Exercise
• Purpose:
o Strengthens the upper part of the arm and makes lifting easier

 

 

 

 

 

 

 

 

• How to do it:
o Sit in achair
o Hold a weight by your side
o Lift up slowly and lower your hand back to your side
o Repeat 10 times
• Tips/Recommendations:
o Recommended weight:
2 pounds +
o Maintain regular breathing and keep shoulders back and good back posture
• Increasing Intensity:
o Do this exercise while standing to increase balance
o Use an elastic band for stronger pull
o Increase weight if you can perform over 20 repetitions

 

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Now we’re going to focus on strengthening our upper body for greater mobility…

In this section, I’m going to show you some simple upper-body exercises to increase strength in your arms, shoulders, chest, and back for improved mobility… And as you build upper body strength – tasks like lifting heavy objects, reaching for high items, or lifting yourself from a chair will become easier.

Strength is key to mobility. And if you’d like to improve your upper body mobility, here are some upper body exercises you can do at home to increase upper body strength.

  1. Triceps Workout
  2. Biceps Workout
  3. Shoulders Workout
  4. Chest Workout
  5. Back Exercises

 

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Calf Raises

 

 

 

 

 

 

 

 

Benefits

  • Improves stepping strength and ability to step forward, walk uphill, and balance on uneven surfaces

How To Do It:

  • Stand using a chair for balance
  • Lift your heels from the floor (standing on your toes), pause, and return to the starting position
  • Repeat 10 – 15 times

Tips

  • Keep posture straight
Take it up a notch
  • Use one hand – then one finger – then no hands to improve balance
  • Add hand weights to increase intensity


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Side-Hip Lifts

Benefits:

  • Improves ability to side-step around objects (like the bathtub)
  • How To Do This Exercise:
    • Stand using a chair for balance
    • Lift your leg sideways as high as you comfortably can, pause, and return to the starting position
    • Repeat 10 times with each leg

Tips

  • Keep posture straight

Take it up a notch

  • Use one hand – then one finger – then no hands to improve balance
  • Add 2-5lb ankle weights
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Partial Squats

Benefits

  • Improves quadriceps and hip flexor strength – improving ability to get up from a chair and walk with more balance…


How To Do It

  • Stand using a chair for balance
  • Bend your knees without causing pain (don’t bend knee over 90 degrees)
  • Repeat 10 times

Tips

  • Keep body straight
  • Look forward and keep your heels on the floor

Take it up a notch

  • Use one hand – then one finger – then no hands to improve balance
  • 2-5lb hand weights

 

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Lunges

 

 

 

 

 

 

 

 

Benefits

  • Strengthens the standing muscles (quadriceps) to improve ability to stand and walk…

How To Do This Exercise:

  • Stand with your feet shoulder width apart with your arms at your sides
  • Step forward – keeping your upper body vertical and your knee at a 90 degree angle – and step back to the starting position
  • Repeat each leg 10 times

Tips

  • Take small steps at first and gradually increase as comfort improves
  • Don’t bend your knee past 90 degrees

Take it up a notch

  • Take larger steps (until your knee reaches 90 degrees)
  • Don’t look at the ground – keeping eye level as you step forward to increase balance
  • Use hand weights to increase intensity
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