Gym, yoga, and workouts have started gaining a whole darn lot of popularity in the contemporary that even the kids in their early teens go gaga about getting themselves a gym suit. It is so much a trend now! People adapt to everything that is in the trend, without even knowing the significance of doing such a thing. If you are one among those who are overlooking the benefits of exercising other than just getting an hourglass fig. or abs, then kindly google.
Since you are here, we suppose that you are well aware of the importance of exercising in a person’s health and physic. Looking at the umpteen benefits provided by exercise is a must for the seniors than the younger ones. Don’t you agree? Old age is a tough phase for the person who has lost his/her independence, who is unable to move alone, without any help, or who cannot sit up straight and get their hands in motion. If you are in your mid-fifties then darling it is you who we are talking to.
This is the alarming stage when you should plan your coming days to stay healthy and mobile. It is necessary for the person adding on ages, to binge on physical activities in order to stay flexible and to keep health issues at bay. The most basic of all the issues faced when getting older is glitched BALANCE. Most of the seniors find it difficult to maintain balance while walking or simply standing.
Some of the health conditions that may cause issues with balance for seniors includes:
- Cardiovascular disease
- Visual impairments
- Side effects due to medication
Balance Exercises for Seniors that you can practice
Here we have listed some valuable exercises that seniors can practice
Rock the boat
Starting with the first balance workout for seniors with rock the boat. Direction to do the exercise:
- Stand firm with your feet hip-distance apart from each other.
- Lift your arms up and extend them to the sides, or, if you are finding this hard, then for the initial days, practice with putting your hands to the side of your midriff.
- Now, lift your left foot off the floor and bend your knees to move your heels down and back to up.
- Hold this posture for approx. 30 secs.
- Once you are done, repeat the same thing with your right foot.
- 3 times each side is good to go with
This is an exercise to improve balance for seniors. Direction to do the exercise:
- Stand straight with your feet hip-width apart
- Bend towards your right foot and shift your body weights to that one foot
- Lift the other foot off the floor
- Hold on this position for 30 seconds
- Repeat with the other foot
- 3 times each side.
One of the exercises to improve balance is the tightrope walk. To do this exercise, follow the following steps:
- Lift your arms and keep them to the side of your stomach.
- Now, focus on a fixed distant point and then walk on a straight line.
- Each time you raise your foot, pause with your foot in this raised position for 2 to 3 seconds.
- Take 20 to 30 steps.
This is an extended version of weight shifts. Follow below steps:
- Do the same as weight shifts.
- Shift your weight to one leg.
- Lift the other leg and bring it forward.
- Hold on for 10 to 15 seconds.
- Now try to reach your extended leg with your hands.
- Get back to your initial position and then shake your foot to relax.
- Repeat the same thing with the other leg.
Back leg raises
This is one of the exercises to improve balance for seniors which will improve your posture by strengthening your lower back and glutes. Direction:
- Take the help of a wall or that of a chair. Hold them.
- Shift your weight to the right foot.
- Now slowly strike your leg up to the back (as high as you can).
- Hold on this position for 5 seconds.
- Return to the starting position.
- Do 10 times
- Do the same with the opposite side.
While doing this exercise, avoid keeping your toe on your knees. Direction to do the exercise:
- From standing, move your weight onto your right foot.
- Keep your left leg to the side with your heel lifted or place the sole of your foot against your ankle, shin, or thigh.
- Place your hands in a comfortable position.
- Hold on for 1 minute, repeat with the other side.
Heel to toe work
- All you have to do here is stand and then walk.
- Place your left foot in front of your right foot.
- Make your feet heel to touch your right toes.
- Repeat the same with your other pair.
- Continue for 20 steps.
Forward and backward tilt
For this one of the balance exercises for seniors, buy a balance board. The following and this exercise are the two among the all exercises to improve balance for seniors where you will require a balance board.
- Stand with your feet on the outer edges of the balance board.
- Shift your weight forward until the front of the board touches the floor.
- Hold this position for a few seconds.
- Then shift your weight backward until the back of the board touches the floor.
- Hold this position for a few seconds.
- Use slow, controlled movements to continue tilting back and forth for 1 minute.
Single foot balance exercise for seniors
- Stand with one of your feet at the center of the board.
- Raise the other foot up and lift your knee as high as you can.
- Hold this position for 30 seconds.
- Repeat with the other side.
- Do each side 2-3 times.
Heel-toe raises (need a walker for this)
- Stand upright with both your hands on your walker.
- Raise both the heels and try to balance on the balls of your feet for about 3 seconds.
- Now slowly shift your weights onto your heels and raise your toes.
- Repeat for 10 to 20 times.
Marching (need a walker for this)
- Stand with both hands on your walker.
- Lift your left knee as high as you can.
- Lower it and then lift your right knee.
- Alternate between sides for a total of 20 repetitions.
These are some of the amazing balance exercises for seniors that you should try if you want to stay active, independent, and much better in your late nineties than people think they can. Let us know in the comments if there are new balance exercises for seniors that you and your family is following.
Also Read; 5 Stretching Exercises For Seniors