Physical Therapy Services Include:
- Spinal Disorders
- Neck Pain and Headaches
- Low Back Pain
- General Orthopedics
- Shoulder and Elbow Pain
- Hip and Knee Pain
- TMJ Dysfunction
- Post Surgical Rehabilitations
- Work Related Injuries
- Sports Medicine
- Ask about our Maintenance Program
STARTING AN EXERCISE ROUTINE
A well-rounded program includes cardiovascular training, weight training and flexibility. Knowing how to implement these components can be confusing. Should you do cardio and strength
training on the same day? Which one should you do first? This will depend on your goals and fitness level. However you set up your program, you should always warm up for 5-10 minutes before beginning.
You should start slowly with a basic cardio program and a full body resistance training routine. You'll want to have recovery days to allow your body to rest and your muscles to heal from your new routine. Always warm up and stretch before you start!
Below is a sample week of workouts:
- Monday: Cardio-20-30 minutes, abdominal workout, stretch
- Tuesday: Full Body strength training, stretch
- Wednesday: Cardio-20-30 minutes, abdominal workout, stretch
- Thursday: Full Body, strength training, stretch
- Friday: Cardio-20-30 minutes, abdominal workout, stretch
- Saturday: Cardio-20-30 minutes, stretch
No matter how old you are, exercise can improve your quality of life and you don’t have to spend a lot of time doing it to see and feel improvements. Like everyone else, seniors need to
engage in cardio, strength training and flexibility exercises to stay healthy and maintain as much strength and functionality as possible. Before you get started, it’s essential to get checked out by
your doctor. If you have any conditions such as arthritis, osteoporosis, high blood pressure or heart disease, you’ll need to learn the types of exercises you can and can’t do.
Use the following guidelines to set up your program:
- Lift weights for all muscle groups (chest, back, shoulders, arms, abs and legs) at least two non-consecutive days each week
- Be sure to warm up with light exercise before lifting weights
- Start with no weights or light weights—you can use dumbbells, machines and/or resistance bands
- Do each exercise for at least one set of 10-15 repetitions. Use enough resistance that you can only do the exercise 15 times. If you can do more, you should increase your weights.
- Progress by adding more sets (with rest in between) and/or increasing the weights each week
- Focus on having good form for each exercise