Each year, millions of senior citizens fall. Yes, In fact, globally more than one out of four senior citizens fall each year due to improper balance in their old age. The older generations are confronted with a variety of problems, which leads to adverse effects on their ability to keep balanced. When young people get off balance the muscles react instantaneously to stabilize. But as we age, it becomes harder to keep those muscles quick and strong. Exercises give the single most benefit to senior citizens to keep themselves balanced as they age. Read along to know the top seven proven and scientific exercises to keep yourself balanced at an old age
Chronic conditions like Arthritis, Alzheimers, Parkinsons and heart disease can reduce elderly’s capacity to remain steady without support. Apart from chronic illness. issues like impaired eyesight, decline in fitness, inner ear problems makes seniors more prone to falling. Doing exercises regularly improves balance and coordination, thereby reducing the chances of a fall significantly. Exercises also improve flexibility and keeps at bay numerous other health conditions. Being mobile and strong makes you a self-reliant senior citizen boosting your confidence and well-being as you get older.
Note: You can do these barefoot or wearing shoes. Wearing shoes offer more stability and grip whereas being barefoot helps strengthen muscles which stabilize your feet. Using a yoga mat considerably reduces your chance of slipping. It is advisable to have professional instructors to supervise you.
Exercises for seniors to Improve balance
1. Rock the boat
Rock the boat is an easy exercise for seniors who are daily walkers.
Stand with your feet hip-width apart.
Lift one foot off the floor..
Hold this position for up to 30 seconds without straining much.
Bring the leg down slowly
Then do the opposite leg.
Do each side 3 times.
2. Tightrope walk
This elementary exercise improves balance and posture.
Hole your arms out straight from your sides, parallel to the floor.
Walk in an imaginary straight line, pausing for 2-3 seconds each time you lift a foot off the ground.
Keep your head straight and focus on a spot in the distance.
Take 15 to 20 steps.
3. Flamingo stand
The flamingo stand is the most senior-friendly exercise and you will need a support for this
Shift your weight onto one of your feet.
Lift your other foot and extend your leg sideward, hold support if needed.
Hold this position for 10 to 15 seconds, then repeat for about five times.
Ensure that your shoulders, back and head are straight.
Return to the initial state and shake out your legs.
Then do the opposite leg.
4. Toe the line
This exercise strengthens your legs and improves balance.
Begin with your heels touching a wall.
Put one foot in front of the other foot, such that the heel touches the toes of the opposite foot.
Then place the behind foot forward.
Then repeat the walking motion. Make sure you're placing heel to toe every step.
Continue for 20-30 steps.
5. Back leg raise
This exercise strengthens your low back, which helps in good posture.
Begin by standing behind a seat or a wall.
Shift your weight onto one of your feet.
Slowly lift your left a leg backwards and up as high as you can. Make sure you don’t bend your knees
Hold this position as long as you can.
Gradually return to the starting position and repeat for other leg
The recommended frequency is 15 times each leg.
6. Tree pose
Great exercise for improving balance. Make sure you look straight ahead
Stand with your feet hip-distance apart.
Lift and place the sole of the foot against your thighs above the knees.
Place your hands in any comfortable position.
Hold for up to 1 minute.
Then do the opposite side.
7. Heel-Toe Raises
The last exercise that we recommend is the Heel Raises. It is great for strengthening the ankle and joints.
Start with your feet hip-width apart.
Next, Raise both of your heels and balance on the balls of your feet.
Hold for a few seconds and then shift weight to the heels by raising the toes
Take the support of a chair or wall if needed.
Do 10 to 20 repetitions.
A Few More Balance Tips
Apart from the above exercises, there are a couple of other effective tips that can improve balancing for senior citizens. These include:
Strive to maintain an active lifestyle - Join other seniors in your neighbourhood
Maintain a healthy weight and nutritious diet.
Take part in strength training activities
Finally do not feel bad to use a walking cane if needed.
Benefits
Prevention is better than cure. Falling once doubles your chances of falling within next year. After fall you may not be able to quickly recover due to your age, hence taking preventive measures is the best. The above balance exercises for seniors help you build strength, stability and coordination to a great extent so you can easily prevent a fall due to aging.
A recent research in 2019 states the effectiveness of balance and coordination exercises for seniors in improving their overall quality of life. Along with physical benefits, these exercises for seniors improve their memory and spatial cognition keeping chronic conditions such as Alzheimers, Parkinsons and Arthritis at bay.
It is always never too late to start an exercise program or make positive changes in your lifestyle. Make it a priority to do exercises during a fixed time each day. In addition to these balance exercises, make sure to include cardio, strength training and stretching in your routines. To have the maximum benefit, cultivate a sense of enjoyment while you do these exercises. Whenever possible, have someone to supervise and correct you through all these activities. It’s recommended that senior citizens do at least two to three sessions of exercises per week.
Author: Team 60plus India
Keywords: Exercise, Balance exercises, Benefits of exercises, Balancing tips for seniors, senior citizens, Exercises for seniors to improve balance, Senior citizens fall, balance and coordination exercises for seniors.
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