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10 Best Exercises for Seniors to Improve Balance and Stability

10 Best Exercises for Seniors to Improve Balance and Stability

Irrespective of our age, exercise should always be one of the most important aspects of our lives.

As we grow older, we start grappling with various medical conditions like Parkinson’s, arthritis, Alzheimer’s, heart issues, multiple sclerosis, and so on.

These issues often make it difficult for us to maintain balance and rob us of our ability to function normally and move freely.

This unsteadiness and loss of balance are the main cause behind most falls among seniors resulting in injuries that can even turn fatal.

To stay independent and safe, it is imperative that you develop an exercise regime that will make you stronger, steadier on your feet, and help you become more mobile, thereby improving your overall wellbeing and confidence.

The following balance exercises for seniors will help a senior regain balance in their life and more importantly, over their body.

Irrespective of our age, exercises should always be one of the most important aspects of our lives.

Heel-to-toe walk

Stand against a wall with your heels pressing into it.

Place your right foot in front of the other.

Place the left foot in front of the right one while touching your left heel to your right toe.

Repeat the process with the other foot, ensuring each time that the heel of the front foot is touching the toes of the other.

Walk 20 steps like this.

Single limb stance

Get a steady chair that does not have wheels.

Stand behind the chair and grab its back.

Lift up your right foot while balancing on the left.

Keep your leg like this as long as possible then switch feet.

Slowly keep increasing the amount of time you can hold this posture until you are strong enough to do this without any support.

Raising leg backward

 Grab the back of a steady chair.

Lift your right leg back while keeping it straight.

Try not to bend the knee.

Stay in this position for a few seconds and then put your leg back down.

Repeat the process with your left leg.

Do this for fifteen minutes with each leg.

 Grab the back of a steady chair.

Raising leg sideways

Grab the back of a steady chair.

Stand straight with your toes and head facing forward.

Lift your right leg sideways while keeping it straight.

Hold this posture for a minute or two and bring it back to the starting point.

Repeat with the other leg.

Do this for 5 minutes on each leg.

Rock the boat

Stand with your feet apart so that the space between them is equal to your hip.

Lift and spread your arms out to the sides.

Lift your left leg off the floor and bend your knee.

Bring your heel in towards your buttock.

Hold this posture for 30 seconds.

Repeat with the other leg.

Do this 3 times on each side.

Tightrope walk

Pick your arms and stretch them outwards.

Focus your vision on a distant fixed point and walk straight.

Pause for 2 to 3 seconds with each raised leg each time you lift your foot.

Take 20 to 30 steps exactly like this

Marching in place

Stand straight in front of a steady chair or a counter

Bend and lift your left knee as high as possible and then bring it back down

Repeat with the other leg

Do this exercise 20 times on each leg

Balancing Wand

Get a cane or any kind of stick.

Sit on a chair straight

Hold the bottom of the stick in a way that it’s resting flat and firmly on your palm.

Hold the stick as long as you possibly can.

Repeat with the other hand.

Wall Pushups

Stand in front of a wall at an arm’s length.

Place your palms on the wall firmly.

Keep your feet on the floor and legs straight.

Now lean forward and bring your body forward towards the wall.

Push yourself back to the point where your arms are straight out.

Repeat this 15 to 20 times.

Stand in front of a wall at an arm’s length.

Tree pose

Stand straight and put your weight onto your left foot.

Lift your right foot to the side and place it against your ankle, shin, or your thigh.

Avoid putting the foot on your knee.

Hold this posture for a minute.

Repeat with the other side.

Stand straight and put your weight onto your left foot.

To conclude

Balancing exercises are crucial for regaining and maintaining your body balance, strength, mobility, and flexibility.

These exercises are simple and basic but they will make you stronger and more stable.

Remember to have someone to supervise you while you do these exercises to avoid any accidents.


Resources:

https://en.wikipedia.org/wiki/Arthritis

https://www.freedomcareny.com/posts/why-should-senior-citizens-perform-balance-exercises

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