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10 Important Exercises For Seniors To Build Strength And Balance
February 13, 2020 | Health | By Lisa Smith
Seniors are grappled with an array of medical conditions that come with age and tend to reduce their ability to stay balanced, stand firm and move freely. This eventually leads to falls, one of the leading causes of injuries and deaths in seniors. There are certain exercises that can help build strength and balance in seniors. This will help them stand firm with a lot more confidence and reduce the chances of these falls occurring.
Here are 10 important exercises for seniors to build strength and balance.
1. Single Limb Stance
This exercise is quite simple and very effective in seniors. First, you stand behind a firm, solid chair and hold on to the back of it. Lift up your right foot and balance it on your left foot. You can now hold that position for as long as you can, time yourself, and then switch feet. Be sure to stand on one foot without holding onto the chair and hold the pose for about a minute.
2. Walking Heel To Toe
This simple exercise will make your legs stronger, help you gain balance and help you walk better without falling. You start by putting your right foot in front of your left foot so the heel of your right foot can touch the top of the toes of your left foot. Next, you move your left foot in front of your right while putting your weight on your heel. Then you shift your weight to your toes. This step should be repeated with your left foot and carried out for 20 steps.
3. Calf Stretches
These exercises can be performed while sitting or standing. First, find a wall with nothing on it, then stand while facing the wall at eye level. Place your left leg behind your right leg. Keep your heels on the floor and bend your knees. Pull the towels towards you while keeping your knees straight and hold it for about 15 to 30 seconds. Repeat the exercise 2 to 4 times with each leg.
To perform this exercise while standing, you’ll need a towel. You’ll have to sit on the floor with your legs straight, put the towel around the soles of your right foot and hold both ends. Pull the towel towards you while keeping your knees straight and hold for about 15 to 30 seconds. Repeat the exercise 2 to 4 times with each leg.
4. Hand And Finger Exercises
These exercises help improve flexibility. They are quite easy to perform as you don’t need to be upstanding to do them.
For the first exercise, you’ll have to pretend there’s a wall in front of you. Use your fingers to climb the wall until they are above your head, wiggle your fingers for 10 seconds and walk them back down.
For the second exercise, you’ll have to touch your hands while they are behind your back. Reach for your left hand while your right hand is behind your back. Hold the position for 10 seconds, then try it out with your other arm.
5. Back Leg Raise
This exercise will make your bottom and lower back stronger. It is very ideal for seniors. You start by standing behind a chair and slowly lift your right leg straight back. Be sure not the bend your knees or point your toes. Hold that position for a second, and then gently bring your leg back down. Repeat this 10 to 15 times for each leg.
6. Side Leg Raise
This exercise helps improve balance. You start by standing behind a chair with your feet slightly apart. Slowly lift your right leg to the side while you keep your back straight, your toes facing forward, and stare straight ahead. Lower your right leg slowly, then repeat 10 to 15 times with each leg.
7. Single Limb Stance With Arm
This exercise will help improve balance and physical coordination among seniors. To do this, you’ll have to stand with your feet together and your arms at your side next to the chair. Lift your left hand over your head and then slowly raise your left foot off the floor. Hold this position for 10 seconds. Repeat this action with your right arm and right foot.
8. Balancing Wand
This is a very easy exercise to will help to improves balance in seniors. A cane or stick is needed for this exercise. First, you hold the bottom of the cane so that it’s flat on the palm of your hand. Then you try to keep the cane upright for as long as possible. Change hands so you will be able to work on your balance for both sides of your body.
9. Shoulder Rolls
This simple exercise can be done will sitting or standing. You start by rotating your shoulders gently up to the ceiling, then back and down. The next step is to do the same thing, but this time, you roll them forward and then down.
10. Toe Lifts
This exercise will help improve strength and balance in seniors. A chair is needed to carry out this exercise. It can be done by standing straight and putting your arms in front of you. Raise yourself up on your toes and go as high as you can, then gently lower yourself. Do not lean too forward on the chair. Lift and lower yourself about 20 times.
Carrying out these exercises regularly will help you get stronger, fitter and gain balance. They are also easy to do and do not require fancy equipment. Reduce the chances of having these fatal falls by carrying out these exercises and live a healthy and safer life.
