Many seniors deal with health issues as a direct result of a fall. One way for seniors to prevent falls is to make an effort to improve their balance. Improving one’s balance can be achieved through a few different avenues, but the most straightforward is performing balance exercises regularly.
Senior Health Care Solutions makes an effort to spread the word about good health habits for seniors. Suppose you are a senior who occasionally feels unbalanced doing routine tasks or is at risk for a fall. In that case, you should emphasize the importance of balancing exercises in your health care routine. Check out these six balance activities for seniors that can help you reduce your chances of falling.
1. Single Leg Stance
Get your workout started with a single leg stance stretch. You can perform this exercise by holding onto a ledge, counter or tabletop and lifting one leg at a time. Hold your leg in a raised position for 10 to 15 seconds and try not to sway to one side or the other. Posture is the key to this exercise.
2. Standing Marches
Standing marches are similar to single leg stances but are based around the knee rather than the lower half of the leg. In addition, standing marches should be done without putting your weight on a stationary platform. Perform standing marches by standing up straight and bending your knee towards your chin.
3. Mini Lunges
Mini lunges are just like their regular lunge counterparts, but just a toned-down version. For balance optimization, mini lunges are more effective than traditional lunges because they can be performed in smaller doses and cause less stress on the body. Do 10 to 15 mini lunges with each leg.
4. Lateral Steps
From a standing position, lateral steps can be performed by stepping slightly to the left or right. For the best results, go one leg at a time and balance yourself by putting some of your weight on a stationary platform. Each leg should move 10 to 15 times in two or three sets for a complete lateral step workout.
Squats are one of the more straightforward exercises to perform, especially the version we recommend for seniors. From an upright position, bend your knees and keep your back as straight as possible. You don’t need to bend too much. At the bottom of the squat, your lower back should be even with the top of your knees.
6. Heel Raises
Hold on to a stationary platform and keep your feet flat on the floor. To perform this exercise, push yourself forward by lifting your heels into the air. A sufficient distance between your heel and the ground is just a few inches off the ground. Repeat the heel raise 10 to 15 times in a single set.
Start Using These Balance Exercises for Seniors Today
Keeping up with your balance exercises is a great way to decrease your chances of falling. To learn more about balance exercises for the elderly, consult your doctor and ask them what exercises would work best for your care plan. Reach out to Senior Health Care Solutions to learn about balance exercises and our facilities.