ELDERLY/PWD HOME EXERCISES PROGRAM(COVID 19): DAY FOUR: CARDIOPULMONARY FUNCTIONS/BALANCE/COORDINATION
Another day, another workout to accomplish. Let’s go do this together shall we? •
At Kilos Davao, we divided ambulation/walking into two categories: ENDURANCE WALK and QUALITY WALK. Try them alone or assisted. Kilos! •
ENDURANCE WALK: focuses on cardiopulmonary functions. Progress is measured by distance and/or time.
Example:
-individual walked unassisted for 10 minutes without a break.
-individual walked assisted by a cane for 100meters estimate.
QUALITY WALK aka ‘walking on the moon’ aka ‘robot walk’: focuses on the form, balance and coordination over the whole gait cycle(stance phase-swing phase). Progress is measured by number of sets(12 steps total).
Example:
-individual walked assisted by the caregiver for 2 sets.
-individual walked a set unassisted with 1 rest break of 2 minutes after 8steps.
Squeeze in both to your routine, either one after another or separate during the day.
We suggest guidance and assistance from family members and caregivers for clarity and safety.
Home exercises will be muscle group specific on each upload to allow recovery of other areas. Key is to choose 4-5 exercises at random for a specific muscle group and perform them to tolerance level as to sets, repetitions and pauses. Be mindful of the form, stabilization and make sure to engage the muscle you are working on.
Please share to anyone who does and does not have access to social media and feel free to reach us for clarifications.
Post and share videos of yourselves with #kilosdavao to boost the morale of the majority and to inspire.
From my staff at Kilos Davao and our loved ones, we will get through this together.
We are your therapists! We are your trainers!
Connect with us @: Website:
Email us for online coaching: kilosdavao@yahoo.com
or call/text: 09228390398
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