Balance and strength are essential aspects of keeping the elderly healthy. By focusing on these two abilities, you can help your loved ones live independently for as long as possible, maintain their health, and even reduce the chances of falling or breaking bones due to weakness or instability. Check out this list of balance exercises for the elderly that can help you increase balance and strength.
Walking Heel to Toe
Use a straight line for your walk. While standing on one foot, step forward with your heel first, followed by your toes. Repeat 10 to 15 times on each foot. Walking heel to toe exercise will help improve balance and strength in both legs. In addition, Walking heel to toe will tone up muscles that aren’t normally worked during more typical workouts. Doing heel-to-toe exercises regularly can help you feel better and have less trouble doing everyday activities as you age.
Lateral-Side Steps
Lateral-side steps is an excellent exercise because it helps improve balance and build muscle strength in critical areas of the body, including the core muscles. Stand about two feet away from a table or sturdy chair that’s placed at hip height so you can hold onto it for support if needed. Step to one side, stepping laterally across your body, using both legs to step over to that side until you are directly facing the table or chair again.
Rocking the Boat
An easy way to increase balance and improve your sense of stability is to rock on an exercise ball. To do it, stand over a fitness ball (also called a Swiss or fitness ball) with feet shoulder-width apart and knees slightly bent. With hands outstretched for balance, slowly bend forward at your hips until your head touches knee level; next, use elbows to walk your hands up and down along your legs until you’re back at starting position. Alternate legs and repeat ten times. Try to maintain slow and controlled movements throughout the exercise.
Back or Side Leg Raises
Lie on your back with knees bent and feet flat on the floor. Lift your hips, so they are in line with your torso. Lift one leg, extend it to hip height, then return to starting position. Repeat for ten reps or as many as you can do before muscle fatigue makes it impossible. Alternate legs at ten rep mark. Once you can complete ten reps of each leg without too much effort, move on to more challenging exercises that are designed specifically for aging adults. Back or side leg raises are excellent because they improve strength and improve posture and balance if done regularly.
Wall Sits
If you have trouble balancing, start with a seated position on a sturdy chair or bench. Lean back, supporting yourself with your arms. Lower yourself until your thighs are parallel to the floor. Hold for 30 seconds and work up to a minute, ten times a day. If that’s too easy, lower yourself until your thighs are 90 degrees from the floor but don’t let them touch it while holding for 30 seconds and working up to a minute, ten times a day. If that’s too hard on your knees – which you don’t want – add some resistance by holding some weight at arm’s length or adding 5-pound ankle weights if you can do leg raises while maintaining perfect form without them.
Hands and Fingers
Do exercises that work your hands and fingers, such as squeezing a rubber ball, playing table tennis, or keyboarding. By doing this, you can still enjoy what you love, even when it may be difficult for you to walk much.
