Ordinarily, being young and healthy, we tend to take our balance for granted.
Yet as you get older, you will notice that your balance declines rapidly.
Losing your balance and falling when you are older is more detrimental and can cause serious injuries.
Therefore, performing exercises to improve your strength and balance can help you greatly retain most of your Balance and limit your Balance and performance, preventing falls because of loss of Balance.
Why are Balance Exercise’s Good for Seniors
But first, let us look at why Balance Exercises are so essential for senior persons in the first place;
- Falling – One of the most common and vital reasons is to prevent FALLING. When you get older, many factors contribute to falling. Your vision may decrease, your hips and legs weaken, you have a proper posture, you lose your ability to lift your legs and feet high, medications cause dizziness and low blood sugar can lead to lightheadedness. A proper balance can greatly reduce your risk of falling with all these issues.
- Difficulty Regaining Balance – Much of the decline in Balance in elderly persons is due to the lack of exercise or activity in their lifestyle. Training will improve your lower and upper body’s strength, challenging your Balance with activities to improve your balance greatly.
Balance Exercise Checklist
Before we start with our Balance Exercise Routine, there are a few things that you will need to have in place;
- Armless Chair – You will need a regular armless chair, such as a kitchen or dining room chair, that is stable and solid.
- Smooth Bottom Shoes – Wear comfortable shoes with a softer bottom that is not tacky, as you don’t w want it to catch on carpets and floors, causing you to trip.
- Kitchen Counter – A counter or Kitchen Counter that is hip height or higher to hold on to.
- Something to Step Over – A small obstacle, such as a box or stuffed toy, that you can step over.
- Painters Tape – A strip of painter’s tape or anything encouraging you to walk in a straight line.
- Something to Stare At – A Book, paper, or picture you can look at while walking.
I recommend having a stable family member or person around to help you lose your balance unless you are more confident in your abilities and balance range.
Balance and Strength Exercise Routines
Below are some videos and some excellent balance routines; furthermore, we have some steps you can follow using your checklist items;
Single Limb Stance – The best way to start is to balance on one leg. Start by holding onto a chair or kitchen counter and lifting one leg. Find your balance and hold it for a few seconds. You can advance by slowly letting go of your grip on the chair until you can finally balance on one leg without holding on to anything. Remember to alternate your legs for balance.
Eye Tracking – In this exercise, you can use your finger or an object and track it with your eyes while moving it side to side. Could you do this standing straight up? This easier exercise helps you focus, which can affect your balance.
Clock Reach – Do this exercise standing up, one arm straight up shoulder-length, and stretched out. Try reaching as far back as possible without falling over. You may need help with this exercise if you need more confidence in your balance capabilities.
Staggered Stance – Use the Kitchen table to support while doing this exercise. You can just place one foot forward right in front of the other in a straight line and try to hold your balance without support.
Single Limb Stance With Arm Exercise – In this exercise, you will balance on one leg and lift one arm while focusing at eye level in front of you. The Video gives you a clearer idea of how to perform this activity.
Knee Marching – Use the chair or countertop as support and march on your feet in one spot lifting your knees as high as possible. This exercise helps you to be able to step over objects more easily.
Body Circles – Standing on one spot with your support chair or counter close by, make circles with your entire body, as shown in the video. Keep in mind to stop and sit down anytime you feel dizzy. Try to keep standing in that single spot without moving around.
Heel to Toe Walking – This is a more advanced balance exercise when you are more confident. Use your Tape or object for a straight line. Now you can try to walk straight, placing one foot straight in front of the other, heel to toe.
The GrapeVine – Holding on to the Counter Top, walk several steps in one direction, then turn around and walk in the opposite direction. The video will show you how to perform the Grapevine routine more in-depth.
Stepping – This exercise needs more balance and confidence. You can use a step or steps in your home. You will climb up the step and the next foot until both feet are on the step and then step down one foot after the other. This is repeated a few times.
Dynamic Walking – For m seniors who have better confidence in their balance, this is where your focus or reading materials come in handy. You will focus on something in front of you while walking forward. I want to let you know that assistance is advised for this exercise.
You should see your balance improve significantly by following these easy exercises.
Remember to take it slow and ask for help; having a sturdy adult around is always safer if you lose your balance.
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