by Margaret Graham

Created on: May 09, 2009

Throughout 24 years as a physiotherapy/rehab assistant, the writer has been given the opportunity to work with many elderly patients who suffer falls and injuries due to weakness. Their suffering can be deterred or even prevented with a few simple exercises to gain strength and balance. If you are or know someone who is elderly and suffers from weakness take this exercise routine to your/their family doctor to see if you/they can participate in any or all of the strength training exercises.

The routine, not only will improve strength but also improve balance and coordination.

Start the routine with simple stretching exercises:

Sitting in a chair lift legs until knees are straight, pull toes towards your body to stretch the Achilles tendon. Do 10 20 repetitions. Once you master this, add 1 or 2 pound weights at the ankles. If you have had a hip replacement, skip this next exercise because it requires more than 90 of flexion. Remain in the chair and march lifting knees as high as possible. Do 10 20 repetitions. Once you master this, add 1 or 2 pound weights at the ankles. If you have a heart problem skip this exercise. You may modify it by just doing biceps curls in place of this one. Lift a cane or stick as high as possible. Try to extend your elbows fully during this exercise. Do 10 20 repetitions. Put a 1 or 2 pound weight on a stick such as a cane, wrapping the weight around the middle of the stick. An ankle or wrist weight works well, if you do not have one, put a pound of pennies or beans in a sock and tie this around the stick. Stand holding onto a counter or table for support; kick out sideways with the left foot 5 times then with your right foot 5 times. You should maintain erect posture throughout and keep your toes pointing forward. That is, do not lead the kick with your toes keep your feet in normal standing alignment. Stand at a counter or table holding hands just above the surface. Now stand on 1 foot for a count of 10 or as long as you can. Stand on the other foot for a count of 10 or as long as you can. Do 10 20 repetitions Do number 4 again, this time close your eyes but do keep your hands close to the counter or table to use as needed for balance. Staying close to your counter or table step sideways. First to the left a few steps, then to the right a few steps. Just like the old shuffle type dances. Stand holding onto a counter sideways or with a chair at your side, step forward with

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