SENIORS: WALK LIKE YOU'RE 20 YEARS YOUNGER

Summary

Doug, a physical therapist with 30 years of experience, shares six exercises to help viewers improve their walking ability to resemble how they walked 20 years ago. The exercises include pillow squats, wall leans, stepping over objects, heel raises, side stepping, and heel-to-toe walking. Each exercise aims to enhance balance, strength, and range of motion, with safety tips provided for those needing support. The video concludes with an invitation to subscribe and information on Doug's proprioceptive rehabilitation courses for professionals.

Takeaways

• 🧘 The video is presented by Doug, a physical therapist with 30 years of experience, specializing in balance and helping people learn to walk again.
• 🚶 Doug introduces six exercises aimed at improving range of motion, strength, and balance to help people walk as they did 20 years ago.
• 🛋️ The 'Pillow Squat' exercise requires a chair and pillows to practice standing up and sitting down without fully sitting on the chair, aiming for three sets of 10 reps.
• 🧍 The 'Wall Lean' exercise involves standing against a wall and using leg muscles to pull the body off the wall, practicing 5 to 10 times daily to improve balance.
• 🚶‍♂️ 'Stepping Forward Over an Object' helps improve balance by stepping over a visible object like a rolled-up towel, with the goal of doing it three times without holding onto something.
• 👣 'Heel Raises' are performed by standing on toes and then lowering the heel flat to the ground, with the aim of doing three sets of 10 reps to build strength.
• 🚶‍♀️ 'Side Stepping' involves stepping to the side and back, holding onto a sturdy object, with the goal of doing it three times in each direction without holding on.
• 👣 'Heel to Toe Walking' is an exercise where one foot is placed in front of the other, touching heel to toe, with the goal of doing it three times in each direction without holding on.
• 🕒 Doug emphasizes the importance of practicing these exercises for at least 5 minutes a day to build strength and improve balance over time.
• 🌐 For those interested in further training, Doug offers courses on proprioceptive rehabilitation for physical therapists and personal trainers through his website, proprioceptiverehab.com.

Q & A

What is the main purpose of the video?

The main purpose of the video is to demonstrate six exercises that can help improve walking ability, aiming to help individuals walk like they did 20 years ago by enhancing their range of motion, strength, and balance.

Who is Doug and what is his professional background?

Doug is a physical therapist with 30 years of experience, specializing in helping people with balance problems learn to walk again.

What are the goals of the pillow squat exercise?

The goal of the pillow squat exercise is to stand up and sit down 10 times in a row, without holding on to the chair, and to repeat this three times for three sets of 10 repetitions.

How should one start the wall leans exercise?

To start the wall leans exercise, one should stand with their heels about 4 inches away from the wall, cross their arms across their chest, and then use their muscles to pull their body off the wall.

What is the maximum distance recommended for the heels to be from the wall in the wall leans exercise?

The maximum distance recommended for the heels to be from the wall in the wall leans exercise is about 12 to 18 inches.

What is the purpose of the stepping forward over an object exercise?

The purpose of the stepping forward over an object exercise is to improve balance and the ability to step over obstacles while walking, which is essential for preventing falls.

What is the goal for the heel raises exercise?

The goal for the heel raises exercise is to perform three sets of 10 repetitions, which helps in building strength in the muscles that lift the toes.

How should one perform the side stepping exercise?

To perform the side stepping exercise, one should take two to three steps in one direction and then two to three steps in the other direction, using a sturdy object to hold onto for balance.

What is the aim of the heel to toe walking exercise?

The aim of the heel to toe walking exercise is to practice walking with one foot directly in front of the other, heel touching toe, to improve balance and coordination.

How long should one practice each balance exercise daily according to Doug?

According to Doug, one should practice each balance exercise for at least 5 minutes a day to see improvement over time.

Where can viewers find more information or training on the techniques shown in the video?

Viewers can find more information or training on the techniques shown in the video by visiting proprioceptive rehab.com, where Doug offers courses in proprioceptive rehabilitation for physical therapists and personal trainers.

Outlines

00:00

🧘‍♂️ Improve Walking with Six Exercises

Doug, a physical therapist with 30 years of experience, introduces six exercises designed to help individuals regain the walking ability they had 20 years ago. These exercises focus on enhancing range of motion, strength, and balance. The first exercise, the pillow squat, involves sitting and standing with pillows under the seat to improve lower body strength. The second, wall leans, is a balance challenge that utilizes the muscles in the front of the shin to pull the body forward, simulating the forward motion of walking. Both exercises are meant to be practiced regularly to build strength and confidence in walking.

05:02

🚶‍♂️ Advanced Balance and Strength Training

This paragraph continues the theme of improving walking ability with additional exercises. Stepping forward over an object is a balance challenge that requires holding onto a sturdy surface and stepping over a visible marker. Heel raises are performed by standing on tiptoes and then lowering the heel to the ground, aiming for three sets of ten repetitions to build strength. Side stepping involves taking steps to the side while holding onto a surface, with a goal of doing this without holding on after practice. Lastly, heel to toe walking involves placing one foot directly in front of the other, touching heel to toe, and is practiced in both directions. The importance of daily practice for at least five minutes is emphasized for all exercises to improve balance and stability.

Keywords

💡Physical Therapist

A physical therapist is a healthcare professional who specializes in the evaluation, diagnosis, and treatment of individuals with health-related movement disorders. In the video, Doug, a physical therapist with 30 years of experience, is the presenter and guide, showing viewers exercises to improve balance and walking, which is directly related to his professional expertise.

💡Balance Problems

Balance problems refer to difficulties an individual may have in maintaining stability and posture. In the context of the video, balance problems are a key issue that Doug aims to address through his exercises, as they often contribute to issues like shuffling and falling, which are common among older adults.

💡Exercises

Exercises in this video are physical activities designed to improve strength, balance, and range of motion. They are the core content of the video, with Doug demonstrating six specific exercises that viewers can perform to help them walk with the ease they had 20 years prior.

💡Range of Motion

Range of motion refers to the extent and direction a joint can move. In the video, improving range of motion is one of the goals of the exercises presented, as it is essential for fluid and natural walking, which can be compromised with age or due to health issues.

💡Strength

Strength, in this context, pertains to the physical power of muscles to perform actions. The exercises shown in the video are designed to build strength in the legs and core, which is crucial for maintaining the ability to stand up, sit down, and walk without assistance.

💡Pillow Squat

The pillow squat is one of the exercises introduced in the video, which involves sitting on pillows placed on a chair and practicing standing up and sitting down. This exercise is meant to build strength in the legs and improve the ability to perform movements similar to those required for normal walking.

💡Wall Lean

The wall lean is another exercise mentioned in the script, where the individual stands against a wall and leans away using their muscles to pull their body off the wall. This exercise is aimed at improving balance and the ability to shift weight, which is essential for walking.

💡Stepping Forward Over an Object

This exercise involves stepping over an object while holding onto something sturdy for support. It is designed to challenge and improve balance and the ability to navigate obstacles while walking, a skill that can be diminished with age or due to balance problems.

💡Heel Raises

Heel raises are an exercise where the individual stands on their toes and then lowers back down, focusing on the calf muscles. In the video, this exercise is recommended to build strength in the lower legs, which is important for stability and the ability to lift the feet while walking.

💡Side Stepping

Side stepping is an exercise where the individual takes steps to the side while holding onto a sturdy object. This activity is meant to improve lateral stability and the ability to move in different directions, which can be beneficial for overall mobility and balance.

💡Heel to Toe Walking

Heel to toe walking is an exercise where the individual places one foot directly in front of the other, heel to toe, and then repeats the process in the opposite direction. This exercise is aimed at improving balance and coordination, as it requires precise foot placement and body control.

💡Proprioceptive Rehabilitation

Proprioceptive rehabilitation is a training method that focuses on improving the body's awareness of its position in space, which is essential for balance and coordination. In the video, Doug offers a course in this area, indicating that the exercises shown are part of a broader approach to enhancing walking ability.

Highlights

Doug, a physical therapist with 30 years of experience, presents six exercises to help improve walking like 20 years younger.

Pillow squat exercise involves sitting on pillows on a chair to improve range of motion and strength.

The goal of the pillow squat is to stand up and sit down 10 times without holding on to the chair.

Wall leans exercise helps build balance by pulling the body off the wall using leg muscles.

To avoid cheating in wall leans, ensure feet are positioned correctly and use the correct muscles to pull away from the wall.

Stepping forward over an object is a balance challenge that helps improve walking confidence.

Heel raises exercise strengthens the muscles by standing on toes and is crucial for regaining walking strength.

Side stepping is an exercise that improves balance and stability by stepping sideways without holding on.

Heel to toe walking exercise helps with balance and coordination by walking with one foot in front of the other.

All exercises should be practiced for at least 5 minutes daily to build strength and balance.

Proper form and technique are emphasized to avoid injury and ensure effectiveness of the exercises.

The exercises are designed to help people stop shuffling, reduce falling, and build walking confidence.

For those struggling with balance, wall leans can be adjusted by bringing feet closer to the wall.

Stepping over an object helps to practice bringing weight forward, which is essential for preventing backward falls.

Doug offers a course in proprioceptive rehabilitation for professionals to learn these techniques.

The importance of daily practice and gradual progression is stressed for long-term improvement.

The exercises are adaptable to different levels of ability, with options to hold on when needed.

Proprioceptive Rehabilitation techniques are available for therapists and trainers to enhance their practice.

Transcripts

how to walk like you're 20 years

[Music]

younger hi my name is Doug I've been a

physical therapist for 30 years and I

specialize in helping people with

balance problems learn to walk again in

this video I'm going to show you six

exercises that can help you walk like

you walked 20 years ago a lot of people

tell me that they want to stop shuffling

they want to stop falling they want to

build up their walking confidence but I

also get a lot of people that tell me

they want to walk like they did 20 years

ago in this video I'm going to show you

six exercises that you can do that will

help you improve your range of motion

your strength and your balance so you

can walk the same way you did 20 years

ago pillow squat to do the pillow squat

you'll need two things a chair and at

least one or two pillows what you want

to do is put the pillows underneath you

so their pillows are sitting on the

chair so that when you sit down you're

not sitting down all the way then what

you want to do is cross your hands

across your chest and practice standing

all the way up and sitting back

down the goal for this exercise is to

stand up and sit down 10 times in a row

rest for a minute and and then repeat

that three times so you want to do three

sets of 10 reps without holding on but

in the beginning you might find that you

can only do two or three times without

holding on to the chair in fact some

people even with the pillows they may

have to grab the arms of the chair to

push off and that's fine you have to

start somewhere with strength but the

goal for this exercise is to do it

without holding on three sets of 10

repetitions

wall

leans to do this exercise you want to be

standing against a wall where you put

your feet will determine how difficult

the exercise is so in the beginning just

bring your heels about 4 in away from

the wall then what you want to do is

cross your arms across your chest and

then using your muscles and your feet

pull your body off the wall

this is a difficult exercise and a lot

of people will find themselves cheating

by either pushing their bottom against

the wall or by bending forward to get

themselves off the wall what you want to

do if you find that you're doing that is

bring your feet closer to the wall the

only thing that you should be using to

pull yourself forward is the muscles in

the top of your in the front of your

shin which are the muscles that lift

your toes so if you find that you're not

lifting your toes as you bring yourself

off the wall you're either doing it

without your feet far enough away from

the wall or you're cheating and using

your bottom or your upper body to push

off so when you're doing it correctly

your feet are a few inches away from the

wall you're actually lifting your toes

up as you come

forward now to make this exercise harder

you want to bring your feet further and

further away from the wall but there's a

limit obviously when you get your feet

too far away from the wall you're not

going to be able to bring yourself off

the wall without cheating so I would say

the maximum is about 12 to 18 in of your

heel away from the wall I would practice

this 5 to 10 times every day there's not

really sets and Reps to doing this this

is really more of a balanc challenge

activity but it's a great way to

practice bringing your weight forward so

many people have trouble learning to to

bring their weight forward when they're

walking they end up putting all their

weight on their heel which is why a lot

of people fall backwards not forwards

when they stumble this is just a good

exercise that builds propri acception

awareness of where your body is in space

and helps you if you ever lose your

balance and you're falling backwards

this will help you bring your weight

back forward

again stepping forward over an object to

do do this activity you need two things

one is something sturdy to hold on to

like a countertop or the back of a chair

and the other is something to step over

you can roll up a towel or put a piece

of tape on the ground just something

that you can see that you know you have

to step over what you want to do is step

over with one leg and then with the

other and then steps over the same

object back to your starting position

now it's fine in the beginning to hold

the countertop the whole time it's it's

hard to do this exercise and for a lot

of people this requires a lot more

balance than they're used to having this

is a great balance challenging activity

but you want to be safe your goal with

this exercise is to step forward three

times without holding the countertop but

in the beginning it's fine if you hold

on and it's fine if you have to put one

finger or your whole hand on the

countertop the entire

time heal r raises to do a heel raise

you need something sturdy to hang on to

you can use the back of a chair the back

of a couch even the kitchen sink all you

want to do is raise on your toes you're

standing up as high on your toes as you

can go and then coming back down with

your heel flat on the ground you're

going to repeat this 10 times your goal

with this exercise is to do three sets

of 10 reps that means doing it 10 times

resting for a minute and and then

repeating that for three sets in the

beginning it's fine if you can only do

five repetitions or three repetitions

this is how you build strength back

again you just have to repeat it doing

it every day once a day is the key to

getting your strength back

again side stepping to do this exercise

you just need something sturdy to hold

on to a countertop or some type of bar

on the wall works the best all you want

to do is stand up straight and take a

step to the side you want to do two to

three steps in One Direction and then go

two to three steps in the other

direction the reason is you don't want

to get away from the countertop so you

want to go three steps in One Direction

and then three steps in the other

direction the goal is to do this three

times without holding on so that means

stepping three steps to the right

without holding on three steps to the

left holding on repeating that three

times without holding on often times it

takes weeks if not months of practicing

this to be able to do that so many

people have trouble with this exercise

this is a great way to improve your

balance and your

stability heal to toe

walking to do this activity you just

need something sturdy to to hold on to

you can use a countertop the back of a

chair you can even use your kitchen sink

you want to

walk Heel To Toe two to three steps in

One Direction then grab onto that object

turn around and walk two to three steps

in the other direction when you're

walking Heel To Toe you're actually

putting one foot in front of the other

with your heel touching your toe your

goal for this exercise is to do this

three times in each Direction without

holding on in the beginning you might

have to hold on the entire time or at

least put one finger on the countertop

the whole time that's fine people don't

automatically have people don't

automatic people aren't automatically

able to do this exercise most of my

clients have to practice this for weeks

if not months every single day before

they get good enough to do it without

holding on with with any balance

exercise you want to practice it at

least for 5 minutes a day so no matter

what the exercise you want to keep

repeating it for about 5 minutes there's

not a specific number of sets and Reps

you just want to do it for about 5

minutes and try to practice that every

single day I hope you found this video

helpful if you want to see more videos

like this please subscribe to my channel

and if you would like to work with a

therapist orain trainer that's trained

in the techniques that you just saw they

can go to proprioceptive rehab.com to

get training from me in exactly how to

do this I offer a course in propri

acceptive Rehabilitation for physical

therapists and personal trainers