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Strength & Balance Exercises Part 2

In our second installment of fitness activities to improve or maintain your strength and balance, we are focusing on “levelling” up your activity. We do this in a variety of ways. It could be by increasing the time spent performing an exercise (i.e. extra 5mins), adding the number of repetitions to an activity (i.e. 15times instead of 10), or holding a stretch for a longer duration (i.e. try an extra 10seconds).

Another way of challenging yourself, when you’re ready of course, is by adding more challenging exercises or poses like the ones below.

Before you start:

  • If you are new to exercise or have not been active in some time, speak with your doctor to see if these exercises are right for you.
  • Remember, if you feel pain, shortness of breath or dizziness while doing any of these exercises, please stop and talk to your doctor.

Wall Push-ups

  • Place your hands on the wall at shoulder height.
  • Keep your heels on the floor.
  • Slowly lower yourself toward the wall bending your elbows while keeping your back straight. Hold for 2 seconds.
  • Slowly extend your arms to return to start position. Hold for 2 seconds.
  • Keep elbows soft (not locked). Repeat.

Hip Flex

  • This exercise is a stage 2 lift.
  • The knee of your support leg should be slightly bent.
  • Lift one leg toward chest and hold for 2 seconds, then lift leg higher and hold again.
  • Slowly return to start position.
  • Repeat using the other leg.

Sit-to-Stand

  • Sit towards the front of the chair with feet shoulder-width apart.
  • Lean slightly forward.
  • Stand up slowly, using your legs, not your arms.
  • Keep looking forward. Stand tall.
  • To sit: lean slightly forward, bend your knees and slowly lower your buttocks back into the chair.

Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

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Strength & Balance Exercises

During the winter months, it’s often a challenge to be active, especially outdoors. But, there are ways that we can maintain good health, increase muscle function, and improve our balance and flexibility, even while indoors.

In our two-part series, we will be focusing on Strength and Balance Exercises.

Strength and balance activities are often overlooked when we begin an exercise routine. However, strength and balance are just as important as popular endurance activities, such as walking on the treadmill or cycling. In fact, if you are looking at ways to improve your daily tasks and help to prevent falls, strengthening your muscles and improving your balance is key!

Before you start:

  • If you are new to exercise or have not been active in some time, speak with your doctor to see if these exercises are right for you.
  • Remember, if you feel pain, shortness of breath or dizziness while doing any of these exercises, please stop and talk to your doctor.

Some things to remember when you begin an exercise routine is to wear comfortable clothes and supportive shoes, such as running or walking shoes. Consider warming up with 5 minutes of walking or marching on the spot before beginning any activity. Cooling down in the same manner always helps to repair any muscles and lower your heart rate to a comfortable rate.

The following exercises are not meant to raise your heart rate significantly and are considered low-impact. However, ensuring you have a sturdy chair (no wheels) to hold on to and using slow and controlled movements should help you in maintaining the position and repeating as necessary. breathe normally and slowly. Don’t forget, you can start off slow by doing each exercise 5 times and then building up to 15 times when you can.

The exercises will get easier as your strength improves. When this occurs, simply increase your repetitions or hold the position for longer (ex. up to 10 seconds). Challenge yourself only when you feel steady and assured that you are building strength and balance. This can be achieved by holding the chair with only one hand or working your way up to simply your fingertips or no hands at all! Safety is key and if you are unsure or become unbalanced, reach out to the chair and slowly work your way back again.

Hamstring Curl

  • Stand with feet slightly apart.
  • The knee of your support leg should be slightly bent.
  • Slowly bend your knee, bringing your heel toward your buttocks.
  • Only bend your knee, stand tall.
  • Hold for 2 seconds and return to start position.
  • Repeat using other leg.

Small Squats

  • Stand with your feet slightly wider than shoulder width apart.
  • Slowly push your buttocks back while bending your knees.
  • Hold for 2 seconds and return to start position.
  • Keep your chest and head up.
  • This is a small squat so don’t bend too far.

Back Leg Raises

  • Stand with feet slightly apart.
  • The knee of your support leg should be slightly bent.
  • Slowly raise one leg back, keeping your back straight.
  • Hold for 2 seconds and return to start position.
  • Repeat using other leg.

Side Leg Raise

  • Stand with feet together.
  • The knee of your support leg should be slightly bent.
  • Slowly lift one leg out to the side, keep back straight and tall.
  • Keep foot pointed forward.
  • Hold for 2 seconds and return to start position.
  • Repeat using other leg.

Flamingo

  • Stand with feet slightly apart.
  • The knee of your support leg should be slightly bent.
  • Stand and lift the right knee, by sliding the right foot halfway up the left leg.
  • Hold the position for 2 seconds and return to start position.
  • Repeat using other leg.

**Next week, we will take the movements up a notch with a few more challenging moves you can try!


Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

#strength #balance #exercise #fitness #seniorcare #seniorliving #healthcare #ottawahomecare #elderlycare #assistedliving #caregiving #homehealthcare #dementia #eldercare #elderly #alzheimers #parkinsons #health #mealassistance #homecare #ottnews #seniorhomecareinottawa #senior #dementiacare #Ottawa #ottawaretirement #retirement #ottcity #LHIN