Being active and doing exercises can reduce your risk of falling or help prevent injury from a fall. This is important for our older population. There are many safe exercises that can be performed at home independently. These exercises are called “ kitchen sink” exercises. The benefits of performing these exercises have been shown to improve your balance, increase your strength, endurance, and flexibility, help you sleep better and improve your mood. Performing these exercises routinely has left people feeling stronger, more confident and safer. Other added benefits of daily exercise are: disease prevention and slowing the rate of progression of certain diseases. There has been a noticeable improvement in confidence and quality of life with stronger healthier individuals who perform exercises daily. Down below are some of the safe exercises that can be performed at your kitchen sink.

 

 

 

STANDING HEEL RAISES

While standing, raise up on your toes as you lift your heels off the ground.

Repeat  10 Times

Complete 2 Sets

Hold 3 Seconds Perform 2 Times a Day

 

TOE TAPS ON STEP – ALTERNATING

Stand in front of a step and raise one foot off the floor as you balance on the other leg. Tap the top of the step with your toes. Be sure to lift high enough so you don’t bump the front of the step with the front of your toes. Then, set your foot back down and perform on the other side. Use hand on table for balance if needed.

 

Repeat  10 Times

Complete 3 Sets

Hold 1  Second Perform 2 Times a Day

 

MINI SQUAT

Start with your feet shoulder-width apart and toes pointed straight ahead. Next, bend your knees to approximately 30 degrees of flexion to perform a mini squat as shown. Then, return to original position.

Knees should bend in line with the 2nd toe and not pass the front of the foot.

Repeat  10 Times

Complete 3 Sets

Hold 3  Second Perform 2 Times a Day

 

STANDING MARCHING

While standing, draw up your knee, set it down and then alternate to your other side.

Use your arms for support if needed for balance and safety.

 

Repeat 10 Times

Complete 2 Sets

Hold 3 Seconds Perform 2 Times a Day

 

Single Leg Stance 

Stand on one leg and maintain your balance.

 

 

Repeat 5 Times

Complete 2 Sets

Hold 30 Seconds Perform 2 Times a Day

 

Standing Hip Abduction

While standing, raise your leg out to the side.  Keep your knee straight, and maintain your toes pointed forward the entire time.

Repeat 10 Times

Complete 2 Sets

Hold 3 Seconds Perform 2 Times a Day

 

Standing Hip Extension- Kick leg back while standing straight 

While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time.

Use your arms for support if needed for balance and safety.

Repeat 10 Times

Complete 2 Sets

Hold 3 Seconds Perform 2 Times a Day

 

Exercises can be done at different frequencies each day depending on your health and exercise endurance. Exercise progressions can include increased repetitions, added hold times and resistance. This is a great way to get your health moving forward while having to stay inside. 

Written by:

Karli Lisk PTA

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