The activities of daily living, or ADLs, are self-care tasks. These tasks are:
- Self-feeding
- Bathing and showering
- Dressing
- Functional mobility, or the ability to walk, get in and out of bed, and in and out of a chair
- Toileting
- Continence
It goes without saying that we all want to be able to do these tasks as long as possible. It is not true that frailty is an inevitable part of aging. Frailty is the result of inactivity. Exercise is the magic pill that will keep us enjoying the activities of life that are important to us. Certain types of exercise can target ADLs. Your exercise program should include these exercises, especially after age 62 when age related slowing typically begins. But it is never too late to begin! The ADLs have been broken down into the following movement patterns:
- Push
- Pull
- Rotate
- Bend at the hips
- Squats
- Lunges
- Brace (hold still) and balance
- Pelvic floor exercises
Push. We push a grocery cart or a stroller. We push the door shut. We push away from the table when we are finished eating. We push when we use our arms to get up from any position. We push our arms into the sleeves when we get dressed. Exercises that involve pushing include the chest press machine in the gym, dribbling a basketball, and push ups. If the traditional push ups on the floor are too difficult, place your hands on a sturdy bench or couch to perform incline push ups, or try standing push ups against a wall or counter top. In a water fitness class any action where the arm moves against the water in any direction away from the body is a push. A chest press toward the pool floor can be performed in a lunge position using buoyant dumbbells. An incline push up can be performed using a noodle.
Pull. We pull weeds. We pull a wagon. We pull the car door shut. We pull when we pick something off the floor. We pull laundry out of the washing machine. We pull clothes out of the closet. Exercises that involve pulling include the rowing machine in the gym, biceps curls with weights, and pulling resistance bands. Wrap the band around a banister or sit on the floor with the band around the bottom of your shoes and pull the ends. In a water fitness class any action where the arm moves the water towards the body is a pull. Jogging arms with cupped hands and jumping jacks with the arms moving toward the midline are examples. You can row with drag equipment, such as paddles or Aqualogix bells.
Rotate. Any throwing or hitting action requires torso and arm rotation. Walking and running involve torso rotation. We rotate to look behind us when we are backing the car out of the parking space, and we rotate to get out of the car. An exercise that involves rotation is to sit in a chair with both hands on one hip and then turn to look over your shoulder. Limit the range of motion if you have osteoporosis. A stretching routine called Controlled Articular Rotations (CARs) uses rotation to improve mobility. To find out more, see Dr. Larissa Armstrong-Kager’s YouTube videos. In a water fitness class you can increase the intensity of a cross-country ski or a high kick by rotating the upper body with the arm swing. Crossing the midline of the body with the arms and crossover kicks involve rotation.
Bend at the Hips. We bend at the hips when we pick something small up off the floor. We bend when we tie our shoes. We bend when we put our pet’s food on the floor. We bend when we towel off after a shower. An exercise that involves bending is a deadlift. With weights in your hands and arms down, bend forward from your hips keeping your back straight and bending your knees slightly; then return to an upright position. We also bend at the hips when doing a hamstring stretch. In a water fitness class we bend at the hips during the up action of a straight leg front kick and during the down action of a straight leg back kick. We also bend from the hips when performing suspended exercises in shallow water, and when performing exercises in the “L” position in deep water.
Squat. We squat every time we sit down in a chair, or on the toilet. The best way to lift something heavy off the floor is to squat and grab the item with both hands and then stand up using the legs. Squats are functional exercises. Stand with your chest lifted and shift your weight to your heels as you lower your hips, as if sitting in a chair. Try not to let your knees go forward past your toes. Then push through your heels to return to standing. Another version of squatting is to sit down in a chair and stand back up again. In water fitness squats do not work the same muscles because the water’s buoyancy makes it easy to return to standing. Standing on an aquatic step so that more of your body is above the water makes the squat more effective. You can work the same muscles with rebounding moves that involving jumping with both feet, such as a tuck jump, a jumping jack and a cross-country ski.
Lunge. You lunge when you step in any direction, or transfer weight from one leg to the other. Walking and running involves lunging. You lunge when you vacuum the floor. To perform a lunge exercise, take a big step forward with your hands on your hips, and slowly lower your body. Make sure that your front knee does not extend past your toes. If your knees bother you on the lunge, you can lean forward slightly from the waist to reduce the stress on the joints. Press through your heel to bring your front foot back to the starting position. If the lunge is too difficult, take a smaller step forward, or don’t bend your knees as far. You can place one hand on a wall or chair to help you balance. In a water fitness class you work the same muscles by jogging, kicking side to side and doing a rocking horse.
Brace (hold still) and Balance. Bracing involves contracting the core muscles to maintain a position. It is important in maintaining balance. The ability to balance greatly reduces the risk of falling. For exercises to improve balance, see my previous Blog post Balance Training at Home. Many of these same exercises can be performed in the pool as well. Another pool balance exercise is the Yoga plank while holding a noodle in the hands under the shoulders.
Pelvic floor exercises. Incontinence is often a problem as we age and the solution is pelvic floor exercise. These used to be called Kegels, but research has changed the way the exercises are done. Keep your shoulders relaxed and breathe normally as you smoothly raise your pelvic floor. Hold for 10 seconds then relax for 30 seconds before performing the next pelvic floor exercise; repeat up to 10 times. Or do 10 quick pelvic floor exercises in succession. For a more detailed description of pelvic floor exercise, see my Blog post Keep Your Inner Core Strong. Pelvic floor exercises can be done in a water fitness class as well as at home.
There is a Functional Core Strength lesson plan and a Balance lesson plan for shallow water as well as a Functional Core Strength lesson plan and a Balance lesson plan for deep water in my book Water Fitness Progressions. The lesson plans demonstrate options for teaching a class focusing on maintaining the ability to perform ADLs. To order the book, click on the link. Many pools are getting ready to reopen following closures because of COVID-19. I hope to see you in the pool soon!
Chris Alexander
I’m obliged for the blog post. Much thanks again. Will read on… Rayford Sorgatz
Thanks for sharing; this is a fantastic article post. Thanks again. Will read on… Emil Witten
I cannot thank you enough for the article post. Really Cool. Karl Lalk
It is not my first time to go to see this website, I am visiting this web page daily and get
good information from here all the time.
Hello! Do you use Twitter? I’d like too follow you if that
would be okay. I’m definitely enjoying your blog and look forward to
new articles.
I am not on Twitter but you can subscribe to my blog by putting your email address in the sidebar to the right of the website or at the bottom of a recent post and clicking follow.
Nice post. I was checking out this blog and I’m impressed!
Very useful information specially the last part 🙂 I am interested in this topic a lot.
I’ve been looking for information on the activities of daily living for a
long time. Thank you and best of luck.
I like it whenever people come together and share thoughts. Great
website, continue the good work!
I would love to perpetually get updated on outstanding web blog!
Reply: You can get updates by typing your email address in the sidebar to the right of the home page or at the bottom of a recent post and clicking follow.
I found your article interesting. In my view, if all website bloggers had
content as good as yours, the web would be a lot more useful.
Very good post! We will be linking to this great
content on our website. Keep up the great writing!
I’m really enjoying the design and layout of your blog. It’s a very easy on the eyes which makes
it much more enjoyable for me to come here and visit more often.
Did you hire out a designer to create your theme? Outstanding work!
Reply: I have a web designer. He does great work! Thanks!
I need to thank you for this fantastic read!!
I definitely enjoyed every bit of it. I have got you book-marked to look at new things you post…
Excellent post. I was checking out this blog and I am
impressed! Extremely useful information.
I was looking for this kind of information for a very long time.
Thank you and good luck.
It’s a shame you don’t have a donate button! I’d most certainly donate to
this fantastic blog! I suppose for now i’ll settle for book-marking and adding your
RSS feed to my Google account. I look forward to brand new updates and will talk about this blog with my Facebook group.
Talk soon!
Hmm it seems like your blog ate my first comment (it was super long) so I guess I’ll
just sum it up what I wrote and say, I’m thoroughly enjoying
your blog. I too am an aspiring blog writer but I’m still new to the whole thing.
Do you have any points for first-time blog writers? I’d certainly appreciate it.
Visit my website Green Estates CBD Oil Price
Reply: Just keep writing and good luck!
Hello there, I am so delighted I found your webpage, I
really found you by error, while I was researching on Aol for
something else. Nonetheless I am here now and would just like to say cheers for
a remarkable post and an all round thrilling blog (I also love the theme/design). I don’t have
time to look over it all at the moment but I have book-marked it and also included
your RSS feeds, so when I have time I will be back to read much more.
Please do keep up the superb job.
It’s remarkable to pay a visit to this web page and read all the comments concerning this post.
I just could not leave your website without letting you know
that I enjoyed the useful information.
I am going to be back regularly in order to check up on new
posts.
Hi I am so glad I found your web site, I really found you by mistake, while I was looking on Bing for something else. Regardless
I am here now and would just like to say thanks for a fantastic
post and an all around thrilling blog (I also love the theme/design), I don’t have time to
look over it all at the moment but I have bookmarked it
and also added your RSS feeds, so when I have time I will be back to read a great deal more. Please do
keep up the awesome blog.
I am extremely inspired with your writing skills as with the layout in your weblog. Is that this a paid
subject or did you modify it yourself? Either way keep up the excellent high quality writing, it’s uncommon to
see a great blog like this one today..
I think the admin of this site is really working hard to support
this web site, since all the information is quality material.
Wonderful work! That is the kind of info that are supposed to be shared across the
web. Shame on the search engines for now not positioning this post
higher! Come on over and consult with my site . Thanks =)
This information is priceless. How can I find out
more?
Hi there! I could have sworn I’ve been to this site before but after checking through some
of the post I realized it’s new to me. Anyways, I’m definitely delighted I found it and I’ll be book-marking and checking back frequently!
Amazing! This blog looks exactly like my old one! It’s on a totally different subject but it has pretty much the
same layout and design. Superb choice of colors!
We’re a group of volunteers and opening a new scheme in our community.
Your web site offered us valuable info to work on. You have done a
formidable job and our whole community will be grateful to you.
Sweet blog! I found it while browsing on Yahoo
News. Do you have any suggestions on how to get listed in Yahoo News?
I’ve been trying for a while but I never seem to get there!
Thanks.
Reply: Sorry, I don’t know how to get on Yahoo News. But thanks for the compliment!
Does your website have a contact page? I’m having a
tough time locating it but, I’d like to send you
an email. I’ve got some recommendations for your blog you might
be interested in hearing. Either way, great blog and I
look forward to seeing it grow over time.
Reply: At the top of the website is an “About” button. That takes you to a page with a “Contact” button at the top.
I like what you guys are up too. Such smart work and reporting!
Carry on the superb works guys I have incorporated you guys to my blogroll.
I think it’ll improve the value of my site :).
Review my homepage … Organic Line CBD Reviews
This article is really good. It’s a model new viewers, who are interested in blogging.
Feel free to surf to my website smartwatch for kids
Hey There. I discovered your blog using msn. This is a
very well written article. I’ll make sure to bookmark it and return to
read more of your useful information. Thank you for the post.
I’ll definitely come back.
Hey very cool blog!! Excellent .. Wonderful ..
I’ll bookmark your blog and look for more feeds.
Reply: You can type your email address in the sidebar to the right of my home page, or at the bottom of any recent post and click submit to get notified when a new post is published.
Excellent submit, very informative. I wonder why others
don’t understand this. You should continue your writing.
I’m confident, you’ve a great readers’ base already!
Very energetic post, I enjoyed that bit. Will
there be a part 2?
Excellent post. Keep writing this kind of information.
I’m really impressed by your blog.
You have done a fantastic job. I will certainly
recommend it to my friends. I am confident they’ll benefit from this website.
There’s certainly a lot to learn about this topic. I love all
of the points you’ve made.
Hi! I just want to offer you a huge thumbs up for your great info you’ve got right
here on this post. I am coming back to your web site for more soon.
Touche. Solid arguments. Keep up the amazing effort.
If you are looking for the most excellent content like me, simply visit this website as it provides good information, thanks.
Great site you have here but I was wondering if you knew of
any community forums that cover the same topics discussed in this article?
I’d really love to be a part of online community where I can get comments from other knowledgeable individuals that share
the same interest. If you have any suggestions, please let me know.
Many thanks!
Hmm it appears like your website ate my first comment (it was extremely long)
so I guess I’ll just sum up what I submitted and
say, I’m thoroughly enjoying your blog. I
am an aspiring blog writer but I’m still new to everything.
Do you have any tips and hints for novice blog writers?
I’d certainly appreciate it.
Reply: Comments disappear until I approve them. Just keep writing. Good luck with your blog!
Wow, this is what I was looking for. Great material
at this website. Thanks admin of this website.
I love your blog.. very nice colors & theme. Did you make this
website yourself or did you hire someone to do it for you?
Plz respond as I’m looking to create my own blog and would like to
find out where u got this from. thank you.
Reply: I have tech support who designed my blog site. Thanks for the compliment!
This post is invaluable. How can I find out more?
Great web site you’ve got here.. It’s difficult
to find quality writing like yours nowadays. I honestly
appreciate individuals like you! Take care!!
This is actually a nice and useful piece of information. I’m satisfied that you
shared this helpful info with us. Please keep us informed like this.
Thank you for sharing.
Hey there! I’ve been following your site for a long time now and finally got brave enough to give you a shout out from Lubbock Texas!
Just wanted to mention keep up the fantastic work!
I really like your blog.. very nice colors & theme. Did you create this
website yourself or did you hire someone to do it for you?
Plz reply as I’m looking to construct my own blog and would like to find out where u got this from.
kudos.
Reply: I have tech support that designed my site. Thanks!
Hello! I’m at work browsing your blog from my new iphone 3gs!
Just wanted to say I love reading through your blog and look
forward to all your posts! Carry on the great work!
Terrific article! That is the type of info that should be shared across the net.
Disgrace on Google for now not positioning this put up higher!
Come on over and visit my website . Thanks =)
My spouse and I stumbled over here from a different website and thought I should check things
out. I like what I see so now I’m following you. Look forward to looking
at your web page for a second time.
Your style is really unique in comparison to other folks I have read stuff from.
Thanks for posting when you’ve got the opportunity,
Guess I’ll just book mark this page.
Woah! I’m really loving the template/theme of this site.
It’s simple, yet effective. A lot of times it’s
very hard to get that “perfect balance” between user friendliness and visual appeal.
I must say you have done a great job with this.
In addition, the blog loads very fast for me on Firefox.
Superb Blog!
Hello, I log on to your blogs regularly. Your humoristic style
is awesome, keep it up!
Awesome post.
Way cool! Some very valid points! I appreciate you writing this article and
the rest of the site is also really good.
This is really interesting, You’re a very skilled blogger.
I have joined your feed and look forward to seeking more of your fantastic post.
Also, I’ve shared your web site in my social
networks!
Howdy, I read your blog from time to time and I own a similar
one. I was just curious if you get a lot of spam remarks?
If so how do you prevent it, any plugin or anything
you can recommend? I get so much lately it’s driving me mad so any support is very much appreciated.
Reply: Jetpack has as Spam blocker.
This is a really good tip particularly to those new to the blogosphere.
Short but very precise information… Thanks for sharing
this one. A must read article!
This is very interesting, You are an excessively professional blogger.
I have joined your feed and am looking for more
of your great posts. Also, I’ve shared your site in my social networks.
Quality articles is the secret to attract the users
to go to see the web page, that’s what this web site is providing.
This is a good tip particularly to those new to the blogosphere.
Brief but very accurate info… Thanks for sharing this one.
A must read post!
such a great article. good job
Thank you for the information. It is very informative and helpful.
bookmarked!!, I like your website!