1. October’s Activity of Daily Living Playing Leisure Sports

2. Activities of Daily Living or ADL’s Activities of Daily Living are tasks people complete in their daily routine to function independently, e.g. dressing, bathing, cooking, and cleaning. This presentation will address the ADL of: –Playing Leisure Sports: Golf, Tennis, Cycling, & Shuffleboard Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

3. Agility Challenges Agility is required to compete in athletic activities safely. Such activities require quick changes in direction affecting footwork and coordination. ADL –Returning a tennis serve –Hitting a golf ball on a slope or sand trap –Crossing a busy street on a bicycle

4. Agility Exercises Directions: –Place 5 cones in the designated places roughly 4 strides apart. –Begin by walking around each cone in the designated order. –Progress to performing a shuffle walk and even a light jog around the cones. Cone Drills - These exercises improve one’s ability to make quick movements in multiple directions.

5. Upper Body Challenges Flexibility can help prevent athletic injuries from occurring. Strength can help prevent injuries from occurring, as well as help one remain competitive in athletic activities. ADL –Serving a tennis ball with power –Swinging strongly with a racket or club –Pushing the shuffleboard puck with control

6. Upper Body Exercise Directions –Seated Row - pull the handles of the band back against resistance. –These exercises will strengthen the major muscle groups of the upper body. Band Seated Row

7. Lower Body Challenges Strength and endurance of the lower body muscles are essential for performing athletic activities and remaining competitive. ADL: –Playing 18 holes of golf; especially if walking –Cycling uphill or for long distances –Playing a full match of tennis

8. Lower Body Challenges Leg Press Leg Curl Leg Extension Directions –To build muscular strength, perform 3 sets of 8 repetitions –To build muscular endurance, one should perform 2-3 sets of 15 repetitions. –Strength training exercises should be performed on nonconsecutive days.

9. Core Challenges Strength and flexibility are required to support the spine and provide power while performing leisure activities. ADL: –Rotating at the torso while driving a golf ball –Twisting at the torso to return a back hand –Leaning forward on handlebars while cycling

10. Core Challenges Cable or Band Trunk Rotations Directions –Stand with feet shoulder width apart, hips facing forward, and arms extended to side grasping handles. –Keeping abdominal muscles contracted and arms straight, pull the handles across your body rotating at the torso. –The hips should remain facing forward isolating all movement in the torso. –Perform 8-10 repetitions and then face the opposite direction. StartExertion