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Elastic Exercises for

Cadence Williams
Shelby Case
Melina Miller
John Fernandez
Uptown Funk!
Each week it is recommended that...

- Older adults get at least 2.5 hours

of moderate-intensity aerobic


- 2 or more days of muscle-

strengthening activities (CDC, 2015)

(CDC, 2015)

Exercise Guidelines for Geriatric Population

- Adults who meet 08 federal physical activity guidelines for aerobic


- As of September 2015, 49.5% of U.S. adults met the guidelines

- As of 2014, 42.4% of both male and female adults between the ages

of 65 and 74 met the guidelines

- 28.1% of both male and female adults age 75+ met the guidelines
Can you be injured with a lack of exercise?

- 1 in 3 adults ages 65 or older fall each year

- 1 in 5 falls result in serious head injuries or broken


- Yearly, 700,000 older adults are hospitalized from falls

- On average, 250,000 older adults are hospitalized for

hip fractures each year (CDC, 2016)

Dont be like him, exercise!
(Bauman, Merom, Bull, Buchner, & Singh, 2016)

Why should I exercise?

- Physical activity prevents

- Cardiovascular disease

- Diabetes

- Hypertension

- Reduces the risk for breast and colon cancer and developing a stroke
Benefits of Walking!

- Builds endurance

- Increases muscle tone

- Improves joint flexibility

- Strengthens bones

- Reduces stress
(Sung, 2012)
More Benefits!

- Participating in group exercise programs or physical therapy

- Improved mobility and gait
- Improved balance resulting in fewer falls

- Riding a stationary exercise bike and water exercise

- Protect musculoskeletal systems and joints

(Sung, 2012)
What to Keep in Mind

- Consult with a health care provider

- Wear good support shoes and appropriate clothes

- Drink water and watch the weather

- Exercise with a partner

Stop when experiencing pain, dizziness, or shortness of breath

Lack of Exercise

- Inactive adults have a

higher risk of:
- Early death - Depression
- Heart disease - Certain cancers
- Stroke - Unwanted weight gain
- Type 2 diabetes - Loss of muscle mass
- Hypertension

(Bauman, Merom, Bull, Buchner, & Singh,

Case Study

Bob is a 95 year old veteran living at the VA. He no longer feels

comfortable walking and prefers to either remain in bed or be seated in
his wheelchair. He is very frail and can not move from his bed to his chair
by himself. Can Bob still exercise?
Arm Curl with Resistance Band

- With the assistance of another person sit with your feet on the floor
- Place the resistance band underneath your feet
- Keep wrists straight and slowly breathe as
you bend your elbows and bring the resistance
band up, hold for 1 second
- Repeat this 5-10 times, or as many times as
Case Study

Jane is 80 years old and has had her right arm amputated. She does not
like going to group activities because she is self conscious of her
amputation. How can she exercise?
Chair Stand

- Sit towards the front of a chair with your feet flat on the floor
- Breath out and bring your body forward with your arms extended
parallel to the floor
- Slowly stand up keeping your arms parallel to the floor
- Slowly sit back down, repeat this 10 times, or as many times as
Case Study

Sarah is 85 years old and recently had both of her legs amputated above
the knee. She can only get around in a wheelchair and is losing hope of
being able to exercise anymore. What can she do?
Overhead Arm Raise

- Take the two weights and hold them at your sides, shoulder
height with your palms facing forward
- Slowly breathe in and raise the weights above your head
- Hold the weights for one second and bring them back
- Repeat this 10 to 15 times, or as many times as possible
Exercise Activity

Balloon toss with partners: Works upper extremity

Stand if possible.

Alternate: Kick balloon between partners.

Seated Row with Resistance Bands

- Place center of resistance band under both feet.

- Hold each end of band with palms facing inward.
- Pull both elbows back until hands are at your hips.
- Slowly release arms to sides of legs.

Alternate: In seated position, reach hands to toes and lightly tap.

Shoulder Stretch

- Stand with legs shoulder-width apart.

- Raise and bend your right arm to drape the band down your back.
- Keep your right arm in this position and continue holding on to the
- Reach behind your lower back and grasp the band with your left hand.
Alternate: Use longer band so there is less resistance.
Toe Stands/ Toe Raises

-Stand behind a sturdy chair, feet shoulder-width apart, holding

on for balance.
-Slowly stand on tiptoes, as high as possible.
-Can just do toe raises in seated position if necessary.
Bauman, A., Merom, D., Bull, F. C., Buchner, D. M., & Singh, M. A. (2016). Updating the evidence for physical activity: Summative

reviews of the epidemiological evidence, prevalence, and interventions to promote active aging. The Gerontologist GERONT,

56. doi:10.1093/geront/gnw031

Center for Disease Control and Prevention. (2014a). Facts about Physical Activity. Division of Nutrition, Physical Activity, and Obesity.

Retrieved from

Center for Disease Control and Prevention. (2015). How much physical activity do older adults need? Division of Nutrition, Physical

Activity, and Obesity. Retrieved from

Center for Disease Control and Prevention. (2016a). Important Facts about Falls. Home and Recreational Safety. Retrieved from

Center for Disease Control and Prevention. (2014b). Minority Health: Preventing High Blood Pressure. Life Stages & Populations.

Retrieved from

References continued...

Center for Disease Control and Prevention. (2016b). Preventing Falls Among Older Adults. Life Stages & Populations. Retrieved from

Chen, K., Li, C., Chang, Y., Huang, H., & Cheng Y., (2014). An elastic band exercise program for older adults using wheelchairs in

Taiwan nursing homes: A cluster randomized trial. International Journal of Nursing, 52, 30-38. Doi: 10.1016/j.ijnurstu.2014.06.005 (2016). Try these exercises. Retrieved from (2016). Exercises to try. Retrieved from

Potter, P. A., Perry, A. G., Hall, A., & Stockert, P. A. (2013). Fundamentals of nursing. St. Louis: Elsevier.

Sung, K. (2012). Effects of a regular walking exercise program on behavioral and biochemical aspects in elderly people with type II

diabetes. Nursing and Health Sciences, 14, 438-445. doi: 10.1111/j.1442-2018.2012.00690.x

References continued...

U.S. Department of Health and Human Services, Center for Disease Control and Prevention. (2015). Early Release of


Estimates Based on Data From the National Health Interview Survey. Retrieved from