In this session of 12 in the series, we address the loss of muscle mass in the legs. This can affect simple walking, stairs, down curbs, carrying things, and getting up from chairs. Strength training with weights/resistance is one of the best ways to keep muscles and bones strong and healthy; 150 minutes a week of moderate to vigorous exercise or 75 minutes of vigorous exercise.
Lower body strength training can reduce fall risk by providing stability and strength in the ankles, lower legs, hips, thighs, and pelvis, increasing power to rise.
Chair stand exercise description:
* Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart.
* Rest your hands lightly on the seat or reach forward, keeping your back and neck straight and chest slightly forward.
* Lean forward and slowly stand up, using your hands as little as possible.
* Slowly sit back down. Do not let yourself collapse back down into the chair. Rather, control your body as you lower yourself back down as much as possible.
* Repeat this movement 8 to 12 times or as many times as possible.
The club member annual dues are $10. We are listed in SaddleBrooke One under “Exercise and Support.” We have quarterly support and educational meetings on the third Thursday of the month from 1:30 to 3 p.m. in the SaddleBrooke One Arts & Craft Center, Room 3, next to the gift shop. Any neuro conditions are welcome!
For Parkinson’s information and support, go to www.pmdalliance.org. BIG/PWR! Certified Trainer Vera Shury can be reached at 520-275-8755 or [email protected].