Beginner Strength And Balance Exercises For A Senior

in #blog5 years ago

Exercise in seniors plays a pivotal role in warding off depression and staying fit, according to the National Institutes of Health. Keeping muscles strong and flexible reduces risks of injury, improves independence levels and makes performing everyday activities such as walking, reaching for items and carrying groceries more effortless. Remember to consult with your doctor first before starting any new exercise to prevent injury.

CALVES AND ANKLES

Strong lower body muscles improve overall balance and make walking easier by better supporting body weight which lowers your risk of tripping or falling. Beginner strength and balance exercises for a senior can include some toe raises. Stand upright behind the back of a firm chair. Place both hands onto the top of the chair. Slowly inhale. Slowly lift your body weight onto your toes. Hold this position for 10 seconds. Gradually exhale and slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.

SEATED EXERCISES

Beginner strength and balance exercises for a senior can be done while sitting in a wheelchair or firm chair. Lower your risks of falling by strengthening your shin muscles, according to Mary Ann Wilson with Sit and Be Fit. Sit upright in your chair with both feet on the floor. Gently lift your right toes toward the ceiling while keeping your heel on the floor. Hold this position for 10 seconds. Slowly lower your foot to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left foot.


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WATER EXERCISES

Seniors may find exercising on land too painful or movement prohibitive due to degenerative conditions such as arthritis. In this case, exercises can be performed in water. Exercising in warm water naturally relaxes muscles and makes moving less painful and more fluid, according to the University of Washington Orthopaedics and Sports Medicine Department. Water's natural buoyancy prevents falling and supports the majority of body weight, taking pressure off the joints. Water also supplies a natural resistance that strengthens muscles. Start doing some warm water walking to improve strength and balance. Get into chest-deep water. Use your normal gait and walk across the pool's width. Make certain your feet touch the pool's bottom to prevent injury. Relax for 30 seconds when you reach the opposite side. Walk back to the starting position. Repeat this exercise twice. For variety, walk in circles or a sideways direction.

EVERYDAY EXERCISES

Strength and balance exercises can be done throughout the day, as part of everyday activities. For instance, whenever you find yourself standing in waiting lines at the grocery store, bank or bus arrival, multitask and exercise. Perform one-legged stands by placing one hand onto the top of your shopping cart or chair. Gently raise your right foot from the floor, bringing your heel toward your butt. Place all body weight onto your left foot and leg. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 15 times. Do the exercise again with your left leg. As you become stronger, rely less on holding onto the cart or chair and more on balancing yourself on one leg.


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