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Active PT believes in their patients and empowers them through evidence-based exercise to reach their goals.
Exercises for the knee: Quads
Your quadriceps is made up of four (quad!) muscles. Here are some simple exercises to strengthen the quadriceps. Don’t be fooled by how easy they look!
1. Quad sets: While sitting, tighten the quad muscle and hold. Think about pushing your knee into the ground as you tighten your quad muscles.
2. Quad set with leg raise: While sitting, tighten the quad muscle and lift the same leg into the air. Lower and repeat.
3. Banded Knee Extensions: Stand and put a band around a steady object and behind your knee. Tighten your quad muscle and straighten your knee. Hold for a count then relax. Repeat several times.
Extra credit
4. Wall Squats: OH THE BURN. Lower yourself into a squat position with your back on the wall. Hold. Stand back up and repeat.
09/06/2022
A National cohort study of… wait for it… 416,420 US adults found that the minimum effective dose of aerobic physical activity for significant mortality risk reduction was ONLY 1 hour a WEEK!
Additional mortality risk reduction was observed up to 3 hours/week. For older adults only small decreases in mortality risk were observed past 3 hours/week.
I think many times we think we have to go super long or hard to get any health benefits, but just a 15-30 minute walk in everyday reduces your risk of mortality!
As the weather cools down this is the perfect time to get outside, enjoy the morning sun or end your day with an after dinner walk with Fido for great health benefits!
Hot off the press!
A meta-analysis was done to see whether resistance training had any effect on quality of life, depression, muscle strength and functional exercise in older adults over the age of 60.
We’ve got good news for you—while this study only looked at 21 studies and the findings aren’t set in stone—the initial results are looking great for resistance training!
They found that resistance training significantly improved:
-physical functioning
-mental health
-bodily pain
-general health
-social functioning
-mental component scores
-depression
-upper limb strength
-lower limb strength
-handgrip strength
Tell your favorite 60+ that resistance training can improve most domains of quality of life!
Need some help getting active? We’re here for you- send us a DM or call/text 614.850.0500 💪
07/21/2022
Bone health won't prevent a fall, but if you fall, it might prevent breaking a hip or other bone.
Here are 5 ways to increase bone health and strength!
1. Make sure to get enough calcium and vitamin D
2. Get the recommended physical activity per week, 150 minutes/week.
3. Don't smoke--it decreases bone mass and increases the chance of fractures.
4. Limit alcohol intake--just like smoking, it decreases bone mass and increases the chance of fractures.
5. Maintain a healthy weight, being underweight increases the risk of bone loss and broken bones.
How many of the five are you good on?
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41071
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| Tuesday | 7am - 7pm |
| Wednesday | 7am - 7pm |
| Thursday | 7am - 7pm |
| Friday | 7am - 1pm |
