Fitness: Strong Quadriceps

One of the exercises I was taught by my physical therapist was a quadriceps (quads) muscle strengthener. With my feet about 1.5 feet from the wall, I put a small ball (16″) between my knees and I slide down the wall until I am almost in a seated position, making sure that my knees do not go over my toes. I then hold for a few seconds while squeezing the ball between my knees, then slowly slide back up. You don’t necessarily need a ball for this exercise, but it gives my knees greater support.

According to Prevention (11/2008), lower body strength translates into good balance, flexibility, and endurance. As you get older, those are the key attributes to reducing your risk of falls and injuries, particularly hip fractures, which often quickly lead to declining health. They state that up to 20% of hip fracture patients die within one year because of complications from the trauma. I know I would not want to be part of that statistic.

According to Robert N. Butler, MD, president of the International Longevity Center-USA, “Having weak thigh muscles is the number one predictor of frailty in old age.” What a great piece of information to know. I believe most of us want to remain independent until we depart this life.

For quicker recovery from sore muscles and joint support, consider a regimen of glucosamine/chondroitan. There are many over-the-counter brands, some with an additional ingredient, MSM, which some believe helps pain and inflammation. As in all dietary supplements, know your source and remember, this is not medication. Do not expect instant results. Your body needs time to absorb over a period ot time. Here is one to check out which I take called Naturflex. Here’s to strong quads!





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Filed under: Fitness • Senior Health

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