I'm a huge advocate of exercising with purpose and intention. While general advice for seniors often includes activities like swimming or walking, these can sometimes feel overwhelming, unpleasant, or have high barriers to entry.
What if you're struggling with walking? Or standing up from the ground? What if you want to ensure you maintain your independence for as long as possible? What specific exercises can help address these movements?
Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-follow educational videos, and a supportive community to improve the quality of life for those with MS. Thousands of people have enhanced their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to the fullest.
Did you know that around 30% of people are diagnosed with MS after the age of 40? Whether you have MS or not, staying active and maintaining strength is crucial as we age.
Our mobility and independence rely on our ability to stay active. While overall strength is beneficial, there are specific exercises that can significantly help seniors with everyday movements. These are the same exercises I recommend to my clients with MS. The good news is, that it's never too late to increase your strength.
If you're finding daily tasks more challenging or recovering from an injury or hospital stay, these exercises can help. The key is to focus on functional exercise patterns that strengthen the muscles needed for everyday activities, making sitting, standing, and walking easier.
Let’s dive into understanding how functional exercises can strengthen your body as you age and explore six exercises for seniors that target balance, mobility, and strength.
Functional exercises are designed to improve the body's ability to perform real-life tasks by mimicking daily activities. These exercises are great for seniors because they use multiple muscle groups to enhance coordination, balance, and flexibility in addition to exercises that isolate specific muscles.
For instance, if you're struggling to get in and out of a car, a functional exercise would involve practicing those specific movements in a safe setting.
This approach not only builds strength but also improves the efficiency and safety of these movements, which is particularly beneficial for seniors and those with MS. By focusing on practical movements, functional exercises enhance daily living and help maintain independence.
Exercise can often feel like an endless marathon with goals that seem perpetually out of reach, especially as we age. I aim to help you break down these goals into manageable, simple steps, allowing you to regain control of your life and enjoy exercise rather than viewing it as a chore.
For example, many of my clients want the flexibility and strength to stand up on their own from low surfaces, but feel like this goal is too difficult for them to achieve
My advice is always to break down the movement step-by-step to see which aspect is most important to strengthen.
These individual actions will now become exercises themselves. Breaking down and practicing these steps will help you achieve your goal more effectively. Many of you may not have this same specific goal, but I encourage you to think about each movement required to complete an action, whether it be sitting, standing, walking, etc…
From here, it’s easier to see what exercises require more attention to strengthen those muscles.
When choosing the exercises to add to this post, I wanted to focus primarily on the legs as these muscles are the foundation for many actions needing to sit, stand, and walk comfortably. For so many of my clients experiencing MS, these exercises have allowed them to regain control of their symptoms in a way that doesn’t feel impossible.
By improving your leg muscles, you can rely on the strength of your body, no matter your age or condition.
To see a complete breakdown of how I achieve each exercise correctly, watch my YouTube video here. If you want different exercises tailored to your specific goals, my YouTube channel, provides exercise demonstrations and advice in a community format.
As a physical therapist specializing in MS, my goal is to support anyone experiencing the symptoms of getting older, specifically when it comes to MS, on their journey to reclaiming independence.
While it's true that most of my resources are geared toward those dealing with MS, I hope you now see that exercise doesn't have to be rigorous to make a difference in your strength. Small movements practiced regularly can be more effective than exercising for long periods a few times a week.
Remember, consistency is key, and every bit of effort counts towards maintaining and improving your mobility and independence.
Have you ever felt your leg start shaking uncontrollably, leaving you wondering if it's just a muscle twitch or something more serious? The good news is that clonus in MS is manageable! Read about what clonus in MS looks like and how to tackle it effectively here.
Have you ever felt unsteady or wondered if there’s a way to make walking easier on days when your body just doesn’t feel as strong? Trekking poles for MS can be the perfect solution! Check out how how these simple, adaptable poles can help make walking feel easier and more natural here.
Do the “pins and needles” in your body make it difficult to take on everyday life? While tingling can be uncomfortable, and even painful at times, there are ways to manage it. Read all the details relating to MS tingling and more importantly, how to manage it correctly here.
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com