Falls are one of the main causes of injury and mortality among senior persons in North America. You do not, however, have to succumb to slips and falls. You can enhance your balance and strength by exercising, allowing you to walk taller and more confidently.

Stance with only one limb:

For elders, it’s preferable to begin with a simple balance exercise. Here’s how you go about doing it: Hold on to the back of a stable, substantial chair (not one with wheels). Raise your right foot and keep your balance on your left. Switch feet after holding that position for as long as you can. The goal is to stand on one foot without holding on to the chair and maintain that position for up to a minute.

Heel to Toe Walking:

How is walking an exercise to improve balance? you might think as you read this. This workout strengthens your legs, allowing you to walk without falling.

Place your right foot in front of your left foot, with the heel of your right foot touching the tops of your left foot’s toes. Place your weight on your heel as you move your left foot in front of your right. Shift your weight to your toes after that. With your left foot, repeat the step. Take 20 steps in this direction.

Stand with your feet apart, so the gap between them is the same width as your hips, and rock the boat. Make sure both feet are firmly planted in the ground. Keep your back straight and your head level. Then shift your weight to your right foot and raise your left leg slowly off the ground. Maintain that position for as long as you can (but no more than 30 seconds).

Place your foot back on the ground slowly, then shift your weight to that foot. Raise your opposing leg slowly. Start by executing this balance exercise five times per side, then gradually increase the number of repetitions.

Shoulder Rolls:

For elders, this is an easy exercise. It’s possible to do it seated or standing. Gently rotate your shoulders up and down, then back and forth. Do the same procedure again, except this time roll them forward and then down.

Balancing Wand:

This senior balance exercise can be done while seated. You’ll need a cane or a stick to get around. You can do this with a broomstick if you remove the broom’s head first. Hold the bottom of the stick so that it is flat against your palm. This exercise’s purpose is to maintain the stick upright for as long as possible. Switch hands so you can work on your balance on both sides of your body.

Clock Reach:

For this workout, you’ll need a chair. Assume you’re standing in the middle of a clock. You are right in front of the number 12 and exactly behind the number 6. With your left hand, hold the chair.

Raise your right leg and extend your right arm to the number 12 with your right hand. After then, point your arm towards the number three, then behind you at the number six. Return your arm to the number three, then to the number twelve. Keep your gaze fixed on the road ahead. Repeat this exercise on each side twice more.

Wall Pushups:

This strength training exercise for seniors can be done anywhere there is a wall. Place your arm at arm’s length in front of a wall with no paintings, decorations, windows, or doors. Lean forward slightly and place your palms flat against the wall at shoulder height and width.

As you progressively push your body closer to the wall, keep your feet planted. Push yourself back gently until your arms are completely straight. Make a total of twenty.

Back Leg Raises:

This senior strength training exercise strengthens your bottom and lower back. Place yourself behind a chair. Raise your right leg straight back slowly, without bending your knees or pointing your toes. Hold that stance for a second before slowly lowering your leg. Rep five to fifteen times per leg.

Side Leg Raise:

To enhance balance, you’ll need a chair for this exercise. Place your feet slightly apart behind the chair. Raise your right leg to the side slowly. Keep your back straight, your toes pointed forward, and your gaze fixed on the road ahead. Slowly lower your right leg. Ten to fifteen times per leg, repeat this exercise.

Toe Lifts:

This senior strength training exercise also helps with balance. A chair or a counter will be required. Put your arms in front of you and stand upright. Raise yourself as high as you can on your toes, then slowly lower yourself. Avoid leaning too far forward in your chair or at the counter. 20 times, lift and lower yourself.

Hand and Finger Exercises:

The exercises listed below will help you increase your flexibility. You don’t have to put up with these. Pretend there’s a wall in front of you in the first exercise. Your fingers will climb the wall until they reach the top of the wall, which will be above your head. Wiggle your fingers for 10 seconds while holding your arms over your head. Then take them back down the stairs.

Touch your hands behind your back while doing the second exercise. While your right hand is behind your back, reach for your left hand. Hold that stance for ten seconds before switching arms.

Calf Stretches:

These senior strength training routines can be done standing or sitting. Find a wall with nothing on it to do calf stretches while standing. Stand with your hands at eye level, facing the wall. Place your left leg in front of your right. Bend your right knee while keeping your left heel on the floor. For 15 to 30 seconds, hold the stretch. Rep each leg two to four times.

You’ll need a towel if you want to stretch your calves while sitting. Sit with your legs straight on the floor. Wrap the towel around your right foot’s soles and grip both ends. Hold the towel against your knee for 15 to 30 seconds while pulling it towards you. Two to four times per leg, repeat the exercise.

Lifeline has been assisting seniors for decades, but always consult your doctor before beginning any workout programme. Falls don’t have to be a part of your life; exercise can help you become stronger and more healthy. You don’t even need special equipment – simply pull up a chair!

Single Limb Stance with Arm:

Improve your physical coordination with this balance exercise for elders. Stand next to a chair with your feet together and arms at your sides. Raise your left hand to the side of your head. After then, slowly lift your left foot off the ground. For ten seconds, stay in that position. Carry out the same procedure on the other side.

Marching to the Beat:

Marching is a terrific way for seniors to maintain their balance. Do this exercise in front of a counter if you need to grasp onto something. Raise your right knee as high as you can while standing straight. Lift the left leg first, then lower it. Legs should be lifted and down 20 times.

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Nurse Practitioner Nadine McFarlane is a board certified Family Medicine Nurse Practitioner who provides primary care

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