Falls are one of the major causes of injury and mortality among elderly people in North America. You do not, however, have to succumb to slips and falls. You may enhance your balance and strength by exercising, allowing you to walk taller and more confidently. Below are the basic balance exercises for seniors.
Exercise 1: Single Limb Stance
For elders, it's recommended to begin with a basic balancing exercise. This one is simple: stand behind a stable, solid chair (not one with wheels) and grab the back of it. Raise your right foot and keep your balance on your left. Switch feet after holding that posture for as long as you can.
The objective is to stand on one foot without hanging on to the chair and maintain that position for up to a minute.
Exercise 2: Heel to Toe Walking
You may be thinking to yourself, "How is walking an exercise for improving balance?" when you read this. This workout strengthens your legs, allowing you to walk without falling.
Place your right foot in front of your left foot, with the heel of your right foot touching the tops of your left foot's toes. Place your weight on your heel as you move your left foot in front of your right. Shift your weight to your toes after that. With your left foot, repeat the step. Take 20 steps in this direction.
Exercise 3: Rock the Boat
Stand with your feet apart and the distance between them equal to the breadth of your hips. Make sure both feet are firmly planted in the ground. Keep your back straight and your head level. Then shift your weight to your right foot and raise your left leg gently off the ground. Maintain that posture for as long as you can (but no more than 30 seconds).
Place your foot back on the ground slowly, then shift your weight to that foot. Raise your opposing leg slowly. Start by performing this balancing exercise five times each side, then gradually increase the number of repetitions.
Exercise 4: Clock Reach
This workout will need the use of a chair.
Assume you're standing in the middle of a clock. You are immediately in front of the number 12 and exactly behind the number 6. With your left hand, hold the chair.
Raise your right leg and stretch your right arm to the number 12 on the floor. After then, point your arm towards the number three, then behind you towards the number six. Return your arm to the number three, then to the number twelve. Keep your gaze fixed on the road ahead.
Repeat this exercise on each side twice more.
Exercise 5: Back Leg Raises
This senior strength training workout strengthens your bottom and lowers your back.
Place yourself behind a chair. Raise your right leg straight back slowly, without bending your knees or pointing your toes. Hold that posture for a second before gradually lowering your leg. Rep twelve to fifteen times per leg.
Exercise 6: Single Limb Stance with Arms
This senior balancing exercise promotes physical coordination.
Stand next to a chair with your feet together and arms at your sides. Raise your left hand to the side of your head. After then, gently lift your left foot off the ground. For 10 seconds, stay in that posture. Carry out the same procedure on the other side.
Exercise 7:Side Leg Raise
This balancing practice will need the use of a chair.
Place your feet slightly apart behind the chair. Raise your right leg to the side slowly. Keep your back straight, your toes pointed forward, and your gaze fixed on the road ahead. Slowly lower your right leg. Ten to fifteen times each leg, repeat this exercise.
Exercise 8: Balance Wand
While sitting, elders may do this balancing exercise. You'll need a cane or a stick to get about. A broomstick may be used for this; just remove the broom's head before beginning.
Hold the bottom of the stick so that it is flat on your palm. This exercise's aim is to maintain the stick upright for as long as possible. Switch your hands so you can work on your balance on both sides of your body.
Exercise 9: Pushups against the wall
This strength training exercise for seniors may be done wherever there is a wall.
Place your arm at arm's length in front of a wall with no paintings, decorations, windows, or doors. Lean forward slightly and place your hands flat on the wall at shoulder height and breadth. As you gently move your body closer to the wall, keep your feet planted. Push yourself back gently until your arms are completely straight. Make a total of twenty.
Exercise 10:Marching in Place
Marching is a wonderful way for seniors to maintain their balance. Do this exercise in front of a counter if you need to grasp anything.
Raise your right knee as high as you can while standing straight. Lift the left leg first, then lower it. Legs should be lifted and down 20 times.
Exercise 11: Toe Lifts
This senior strength training routine also helps with balance. A chair or a counter will be required.
Put your arms in front of you and stand upright. Raise yourself as high as you can on your toes, then slowly lower yourself. Avoid leaning too far forward in your chair or at the counter. 20 times, lift and lower yourself.
Exercise 12: Shoulder Rolls
This is a basic senior exercise. It's possible to perform it sitting or standing.
Gently rotate your shoulders up and down, then back and forth. Do the same procedure again, except this time roll them forward and then down.
Exercise 13: Hand & Finger Exercises
The exercises listed below can help you increase your flexibility. You don't have to put up with them.
Pretend there's a wall in front of you in the first exercise. Your fingers will climb the wall until they reach the top of the wall, which will be above your head. Wiggle your fingers for 10 seconds while holding your arms over your head. Then take them back down the stairs.
Touch your hands behind your back while doing the second exercise. While your right hand is behind your back, reach for your left hand. Hold that posture for 10 seconds before switching arms.
Exercise 14: Calf Stretches
These senior strength training routines may be done sitting or standing.
Find a wall with nothing on it to perform calf stretches while standing. Stand with your hands at eye level, facing the wall. Place your left leg in front of your right. Bend your right knee while keeping your left heel on the floor. For 15 to 30 seconds, hold the stretch. Rep each leg two to four times.
You'll need a towel if you want to stretch your calves while sitting. Sit with your legs straight on the floor. Wrap the towel over your right foot's soles and grasp both ends. Hold the towel against your knee for 15 to 30 seconds while pulling it towards you. Two to four times each leg, repeat the exercise.
Lifeline has been assisting seniors for decades, but always contact your doctor before beginning any fitness program. Falls don't have to be a part of your life; exercise may help you become stronger and more healthy. You also don't need any special equipment; just pull up a chair!
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