Old age and exercise: 6 simple exercises to improve strength and balance


Your bones need attention as you get older because bone shrink over time and lose density, which makes them more vulnerable to breakage. Osteoporosis is a big problem for older people, especially women after menopause. So make sure to take calcium and vitamin D supplements and incorporate physical activity into your daily routine.

Physically inactive people can lose the maximum amount of their muscle mass each decade after age 30. Here we are going to learn about exercises for old age group to improve strength and balance. Due to aging people get tired easily while doing any physical activity and cannot indulge into many exercises at the same time, so here are some exercises that can be done at home while taking proper breaks after each exercises.

 Falls are one of the primary causes of injury and death for senior citizens. By exercising, you can improve your Strength and balance, thus you can stand tall and feel more confident when walking. Given below are 6 simple exercises for seniors to improve their balance and coordination.

1. Single limb stance: It’s best to begin off with a straightforward balance exercise for seniors. Here’s how you are doing this one: stand behind a stable chair, and hold on to it. While lifting up your right foot and balance on your left foot. Hold that position for as long as you'll be able to, then switch feet.


 

2. Single limb stance with arm: This balance exercise for seniors improves your physical coordination. To improve the physical coordination for senior citizens this is the best balance exercise.
Stand along with your feet together and arms at your side holding to a chair. Lift your right hand over your head. Then, slowly raise your right foot off the floor. Hold that position for ten seconds. Repeat the same action on the left side.


 

3. Back Leg raises: To make your Low back stronger, this is the best strength training exercise for senior. Start with standing behind a chair and holding it with both hands for support. Slowly lift your right leg straight back don’t bend your knees or point your toes. Remain in the same position for 5 seconds and then slowly bring your leg back down. Keep repeating this ten times per leg.


 

4. Side Leg Raise: You need chair for this exercise also, start by standing behind the chair and your feet a little apart. Slowly lift your left leg to the side. Keep in mind to keep your back straight and look straightforward. Slowly lower your left leg. Repeat this exercise ten times per leg.



5. Standing Toe Lifts: You’ll need a chair or a stable surface to hold. Stand with your back straight and keeping your arms in front of you. Raise yourself up on your toes as high as you can, then slowly lower yourself. Don’t bend forward on the table you are holding or stable surface. Repeat this movement of lifting and lowering your toes for 10 times * 3 sets

 

 

6.  Wall pushups: This strength training exercise is to be done while standing with arms on wall. Stand an arm’s measurement lengthwise in front of a plain wall. Bend forward slightly keeping your palms flat on the wall at the height and width of your shoulders. Keep your feet flat on floor and stable and slowly bring your body towards the wall. Lightly push yourself back so that your arms are straight and palm still on wall. Repeat this for 10 to 15 times.

 



“Incorporate exercise into your life because you are never too old to set another goal”


For any queries regarding any of this exercise or health related issues, you can drop a mail at ultimatephysioforyou@gmail.com

 

 


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