5 Exercises For The Elderly For Better Balance And Strength

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5 Exercises For The Elderly For Better Balance And Strength

Most of the elderly population ready to grab with an elderly problem, so there are some effects on their capacity to remain steady. Medical conditions like arthritis, Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, and heart disease can reduce their ability to stay balanced and move freely. If you want your elders to live healthier, and more independently as they age, try introducing these proven exercises into their weekly routine. In this article “5 exercises for the elderly for better balance and strength” we will help you to find out the best exercise for better balance and strength for the elder ones. Read on.

5 Exercises For Better Balance And Strength

No matter in the age or conditioning, exercise is the main reason for improving balance and strength. To help seniors avoid falls and disease while staying active, here are the 5 exercises which seniors can do to improve their balance.

  1. Single Limb Stance

single-leg-balance

Simple balancing exercise is best for seniors. All you have to do for this simple exercise is:

  • Stand behind a steady, solid chair (not one with wheels).
  • Hold on to the back of it.
  • Lift up your right foot and balance on your left foot.
  • Hold that position for as long as you can, then switch feet.

The major goal of this exercise is you should be to stand on one foot without holding onto the chair and hold that pose for up to a minute.

  1. Walking Heel to Toe

Walking Heel to Toe

You will be getting shocked after reading this heading. How is walking exercise improve strength and balance? But this exercise helps you makes your legs stronger, which enables you to walk without falling.  All you have to do for this simple exercise is:

  • Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot.
  • Move your left foot in front of your right, putting your weight on your heel.
  • Then, shift your weight to your toes.
  • Repeat the step with your left foot.
  • Walk this way for 20 steps.
  1. Rock the Boat

Rock the Boat

This exercise is one of the most effective ones. All you have to do for this simple exercise is:

  • Stand with your feet apart, so that the space between them is the same width as your hips.
  • Make sure both feet are pressed into the ground firmly.
  • Stand straight, with your head level.
  • Then, transfer your weight to your right foot and slowly lift your left leg off the ground.
  • Hold that position for as long as possible (but no more than 30 seconds).
  • Slowly put your foot back onto the ground, then transfer your weight to that foot.
  • Slowly lift your opposite leg.
  • Start by doing this exercise for balance five times per side, then work your way up to more repetitions.
  1. Clock Reach

clock raises

The only equipment you need for this exercise is the chair. After that, all you have to do for this simple exercise is:

  • Imagine that you are standing in the center of a clock.
  • The number 12 is directly in front of you and the number 6 is directly behind you.
  •  Hold the chair with your left hand.
  • Lift your right leg and extend your right arm so it’s pointing to the number 12.
  • Next, point your arm towards the number three, and finally, point it behind you at number 6.
  • Bring your arm back to number three, and then to the number 12.
  •  Look straight ahead the whole time.

Repeat the exercise twice per day.

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  1. Back Leg Raises

back leg raise

This exercise for seniors makes the bottom and lower back stronger. All you have to do for this simple exercise is:

  • Stand behind a chair.
  •  Slowly lift your right leg straight back – don’t bend your knees or point your toes.
  •  Hold that position for one second, then gently bring your leg back down.
  • Repeat this ten to 15 times per leg.

So hope you liked this article “5 exercises for elderly for better balance and strength” and find useful.If you had loved this article we had love to hear about your results. Are there any questions or if you have any other suggestion and inquiries you can get in touch with me through the comments section

Angeline is a registered dietitian currently working in research. She have participated in many public health programs organised by WHO, and other health organisations around the world. She studied in North Ireland and in the USA to complete a BSc in Human Nutrition from Ulster University. She then went on to complete my PhD focusing on diet, exercise, weight management and more recently completed a postgraduate diploma in dietetics. She enjoy walks on the beautiful north coast of Ireland and is passionate about providing evidence-based nutrition advice for the general public. You can connect with her any time for a health advice.

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