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.