Daily Dozen – Visual Guide for Daily Physical Activity for 65+

  1. What is the 1 most important thing for seniors? – Health.
  2. What do seniors have to do to improve and keep their health? –Exercise.
  3. Why don’t people exercise? Because they don’t know: how, where and when they should exercise.

Our Daily Dozen team is dedicated to promoting physical activity among seniors. 

This is what we can provide:

Pictures of senior-appropriate exercising which would be hung on the hallways walls in the Seniors Apartment Buildings or Residences.

  1. How – pictures explain understandably regardless of the language skills
  2. Where – hallways – doable regardless of the weather 
  3. When – individual routine – morning, afternoon or evening 

Project description

Daily Dozen is a Visual Guide made of a set of 12 exercises for seniors. 

Each exercise is:

  1. printed
  2. laminated 
  3. mounted on the wall

Daily Dozen is a project in progress. Your questions and feedback are welcomed.

This is a volunteer project. Our labor is free of charge, however, your organization will cover the cost of production and delivery of the posters outside of Ottawa. You may request customization like adding your company logo and company information. We reserve the Copyrights. We want to ensure that Daily Dozen will reach as many Seniors as possible and help them keep active.

Project volunteer positions available:

  • The project manager or assistant
  • Residence Management help in obtaining a permit to introduce Daily Dozen to their Residence
  • Legal advice to make sure that everything is done within the rules 
  • Copywriter
  • Printer
  • Secretary
  • Technicians
  • Public Relations 
  • Graphic Designer
  • Photographer

List of exercises:

  1. Walk for 5-10 minutes to warm up the body. Walk at a pace that is a challenge, but you should still be able to carry a conversation (but not sing!).
  2. Leg Extension (Strength) – face the wall and place both hands on the wall, weight is shifted to the left leg, right leg is straight and extended behind the body to strengthen the buttocks. Repeat 12 times and then switch to the other side.
  3. Toe raises – stand against wall (hold for balance if needed), raise toes off ground, heels remain on floor, and then place them back in starting/standing position. Repeat 12 times.
  4. Heel raises – stand facing wall (hold for balance if needed), raise heels off ground, toes remain on floor, and then place them back in starting/standing position. Repeat 12 times.
  5. Wall push up – standing about two feet away from the wall, bend the elbows and bring the torso closer to the wall. Keep back straight and neck above shoulders. Do not bend over! Repeat 12 times
  6. Shoulder shrug – raise both shoulders to the ears (looks like “I don’t know”) and then lower. Repeat 12 times.
  7. Lateral shoulder raises – start with arms at sides. Raise arms to shoulder height or lower, hold and then lower back down to sides. Repeat 12 times.
  8. Chest stretch – place hands on hips and squeeze elbows together behind the back. Hold for 30-60 seconds.
  9. Hip and calf stretch – face the wall and place both hands on wall lower than shoulder height. Step right foot back about a metre away from the front foot. Straighten the right leg and bend the left knee. Push the right heel into the ground. Keep upper body upright. Hold for 30-60 secs and repeat on other side.
  10. Neck stretch – drop left ear to left shoulder and hold for 30-60 seconds. Repeat on other side.
  11. Tandem walk – pretend to walk on a tightrope – walk forward placing right heel in front of left toes, left heel in front of right toes, continue in a straight line on the floor. Try doing this going backward, or turn around and walk back to starting point in the same way.
  12. Walk 5-10 minutes to cool down.
1- Walk
2 – Leg Extension – Strength
3 – Toe raises – Strength
4- Heel Raises – Strenght
5 – Wall Push-ups – Strength
6 – Shoulder Shrug
7 – Lateral Shoulder Raises
8 – Chest Stretch
9 – Hip and Calf Stretch
10 – Neck Stretch
11 – Tandem Walk – Balance
12 – Walk
Daily Dozen Model

Julianna Buziak is 69 years old today (21 May-2018) Happy Birthday, Julianna. She is physically active. Besides exercising daily she bikes,  swims and walks. She never drove a car, a bicycle is her only transportation. She is the model for the Daily Dozen Hallway Exercise Stations for Seniors Residents. She is also my mother.