Remember to start every exercise session with a warm up (this is slow exercise, like a 5-10 minute walk around the house), and to end all exercise sessions with a cool down exercise (another slow exercise).
STRENGTH EXERCISES: 2 times a week
- Step ups - do on the first stair, hold onto the railing, 10-15 for each foot
- Upper back rows - wrap an exercise band around the railing post
- Chair squats - use the walker (locked) in front of you to hold onto until you are comfortable doing this exercise without it (but keep it nearby anyways)
- Countertop push ups
- Calf raises - make sure you have been practicing your balance first, hold on tight to the railing
- Lateral raises - start with bananas, and move up to soupcans
BALANCE EXERCISES: 3 times a week
Click here - This is the website with the photos on how to do these things
- Standing with feet together
- Standing Semi-Tandem
- Weight transfer side-to-side
- Assisted 1-legged stand (holding chair or counter)
CARDIOVASCULAR TRAINING: 3 times a week
Mall walking, stationary bike, treadmill for 10-30 minutes (start with the time you can manage and work up to 30 minutes over 1- 2 months)Your intensity should feel moderate/somewhat hard or a 3 or 4 out of 10 on the BORG scale.
IMPORTANT!! Finish your cardiovascular training session with at least 5 minutes of gradual cool down. If you feel dizzy or lightheaded, you may need to cool down longer than 5 minutes.
