Balance exercises help build strength in your leg muscles in order to maintain balance and prevent falls.
These particular types of exercises help seniors improve balance and stability. Before you begin these balancing routines make sure you have a table or chair that you can hold on to.
As with any new exercise routine, do not over do it and cause injury or pain. If you are not sure of your balance, do this with a friend or have someone nearby in case you need them.
Start out by holding onto the table or chair with one hand. As you proceed through the exercises try using just your finger tips to improve balance and stability. As you get comfortable with using just your finger tips, try a few of these exercises for balance without holding on to anything. Make sure that the chair or table is still next to you if you need it for balance.
There are five different exercises in this series. Use the links below to jump to the one you want or do each one in order by scrolling through the page.
Approximately one third of adults over the age of 65 will experience some type of fall each year. This puts them at risk of potential injury that can limit their mobility while healing.. or can be a permanent disabilty. Balance training can help prevent falls and minimize the risk of injury for seniors. In addition to helping them maintain their balance, it can also provide better mobility and independence.
Daily activities can be completed easier such as making the bed, tying shoes and more. With an increase in balance, seniors can enjoy walks more without the worry of falling, or even do some gardening and enjoying time with their grandchildren more. While these types of exercises are not strenuous, they will still burn some calories.
This one requires a chair that is the proper height for you. A kitchen chair (not the stool height) works best. Although sitting and standing doesn't seem to sound like an exercise, this move helps build your leg muscles and improve balance.Try to do this three to four times a week.
This one helps build strength in your thighs and hip flexors. Get your chair or table set up where you will be exercising. Follow the steps below to begin improving your balance and stability.
With this balance exercise you will want to hold onto something as you do the leg raises. The back of your chair or even a flat surface like the wall will help you maintain balance while doing this training. This workout will target the hip flexors and thighs, which are part of your core muscles. Keeping your core strong can help prevent falls and injuries.
This hip extension is the last of the balance exercise for seniors series. Keeping your hips and all the core muscles strong can help prevent injuries and falls. Try to do these types of exercises a few times each week. As you find you are getting stronger, add a few more repetitions and perhaps even another day for these workouts.
These are just a few of many balancing workouts seniors can do to seniors to gain leg strength and stability. You can try these other balance exercises from the Mayo Clinic. It includes instructions and a picture to ensure you are doing them correctly.
Exercise is great for losing weight, keeping bones and muscles strong and many other health benefits. It's also a great way to help with your diabetes and controlling glucose levels.
Check out these stretching exercises that are great for seniors and those with physical limitations. They are performed in a chair so you don't have to worry about losing your balance while stretching your muscles.
Senior Fitness Tips
Use these tips to help you start your senior fitness program. You should include strengthening, stretching, endurance and balancing exercises.