Exercises for Older Adults

Exercises for Older Adults

Leg, Feet and Toe Warm-ups

Leg, Feet and Toe Warm-ups--Sitting Position

Leg Extensions

Sit up straight in the chair and lift one leg straight out in front of the body, then place the foot back on the floor. Now do the same thing with the other leg. Alternate back and forth 3 or 4 times.

Foot Shakes

Sit up straight in the chair then extend one leg straight out in front of the body. Now relax the foot and shake it briskly from the ankle, for about 10 seconds. Repeat the same exercise with the other foot.

Toe Bends (Should be done without shoes on).

While sitting down, extend the legs in front of the body. Bend the toes as far forward as you can and then straighten them. Repeat this 8-10 times. (Fig. 7.13).

Fig. 7.13

Leg, Feet and Toe Warm-ups--Standing Position

Modified Knee Bends

Stand behind the chair, holding on for support when necessary. The feet should be shoulder width apart pointing straight ahead. Bend the knees as far as possible without lifting the heels from the floor and then straighten the knees. Make sure that the knees stay in line with the center of each foot during the bend and also make sure that the back remains straight. Repeat 6-8 times. To assist with balancing, focus on an object while doing the exercise.

Toe Raises

Stand behind the chair, holding on for support when necessary. The feet should be hip width apart pointing straight ahead. Raise the body by lifting the heels from the floor going on to the balls of the feet. Return to starting position. Repeat 6-8 times.

VARIATION: Stand on only one leg and do the toe raises on one foot at a time.

Leg Extensions

Stand beside the chair, holding on with the left hand. Bend and lift the right knee to waist height, then extend the leg. Then touch the ball of the foot to the floor and then return it to starting position. Repeat 4 times and then reverse to the other side.

Toe Points

Stand beside the chair holding on with the left hand. The feet should be slightly apart. Point the right foot forward and then close to the starting position for 4 times. Then point the right foot to the side (keep the knee facing the front) for 4 times and then to the back 4 times. Repeat on the other side.

Head, Neck & Shoulder warm-ups	Finger, Hand and Arm warm-ups	Torso warm-ups	Leg, Feet and Toes warm-ups
Resistance Exercises	Exercises with Scarves	Exercises with Foam Balls	Precautions

These exercises can be used to design exercise and dance programs. In no way do they represent the best or only ways to motivate older adults. You are strongly encouraged to seek other resources and to make whatever adaptations you find necessary. Before embarking on an exercise program you should consult with your physician.

These exercises and photos appeared in the book Reach
for It: A Handbook of Health, Exericse and Dance Activities for
Older Adults by David E. Corbin and Josie Metal-Corbin , published
by Eddie Bowers Publishing Company. The first edition was published
in 1983, the second in 1990 and the third in 1997.

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