Introduction
Do you find yourself constantly tired, dizzy, your memory going? This can be a sign that your body is out of balance. Seniors are more susceptible to slipping into an imbalance state due to the aging process and internal changes in the body. Below are some examples of common imbalances that seniors may experience and exercises they can do while they wait for their doctor to make them an appointment or schedule. If you are unsure whether your body is out of balance, start with a simple exercise like the one below.cheap jordan Lace Front Wigs wigs on sale nfl patriots Human Hair wig for sale best sex toy store custom jerseys basketball custom jersey basketball adidas yeezy boost 350 v2 bone nfl jersey sales wigs on sale nike air max 90 sale adidas yeezy 450 mens nike air max adidas yeezy boost 350
Getting Started with Balance, Strength & Flexibility Exercises
First, determine if you are out of balance. One quick test is to stand at the edge of a step and quickly step up and down the stair’s surface (two steps) without holding on to anything. If you fall or slip off the step, again without holding on, you may be out of balance. As this might be difficult an alternative is to stand in a doorway with one leg further away from the door. If your body is unbalanced it will sway toward one side or another while standing normally. Another alternative is to close your eyes and hold your arms straight out how far apart they depend on your height. You can check yourself by seeing if you can keep them from swaying back and forth. Once you have identified that you are out of balance, the next step is to set goals.
One example would be balancing exercises for seniors and keeping your knees from buckling. If you are out of balance and experience frequent falls, one exercise for seniors might include a “bridge” lunge. This exercise is an excellent balance exercise for seniors because it improves flexibility and strength at the same time gives you a great cardio workout as well. An alternative to bridge lunge would be challenging.
Balance Exercises For Seniors
1. Bridge Lunge
Bridge lunge is a great exercise for seniors because it improves flexibility, strength, and overall balance. This exercise is a combination of the Bridge Lunge and Lunge exercises. To perform this exercise just stand in your normal position (arms extended in front of you) with your feet shoulder-width apart. Lift both arms overhead while keeping your back straight and then bend one leg behind you while keeping the other one straightened out in front of you (like you were performing a bridge pose). From this position, lower yourself toward the floor by flexing both knees until your elbows touch the ground or as far as possible without losing balance. Then return to starting position by extending both legs into their normal position.
2. Standing Balance Exercises For Seniors
If you are having trouble standing up or maintaining your balance, you can give yourself a little support by holding onto something and still performing a standing balance exercise for seniors. Here is one example: Stand with your back against a wall and extend both arms out in front of you. Keeping both knees slightly bent, slowly lift one knee to your chest while maintaining balance. Then lower the leg straight back down to the ground and repeat with the other leg.
3. Bicep Curls With A Chair
Stand next to a chair and hold on to the back of its seat. With the palms of both hands facing down, bend your knees slightly, making sure not to lock them in position, and then slowly bend over at the waist keeping your back straight (like you were trying to touch your toes). Next, curl back up toward the chair until your arms are fully extended. Then lower yourself back down as far as is comfortable without losing balance.
4. Squats
Squats are one of the most common balance exercises for seniors because this exercise helps to improve your overall strength, flexibility, and balance simultaneously. There is more than one variation of a squat you can perform for this. One example would be to stand with legs shoulder-width apart and slowly bend both knees until they are at 90-degree angles then return to starting position. This is a good way to begin working on your balance and will prepare you for more difficult exercises.
5. Sit To Stand Exercises
Sit-to-stand exercises are one of the best balance exercises for seniors because they require the use of both the upper and lower body in order to maintain your balance while getting up from a seated position without using any extra assistance.
Exercises To Improve Coordination And Balance
1. Balancing On Your Feet
The first thing to do is stand on both feet. In this position, you will be able to see where you are off balance or losing balance. If needed you can get support from a wall while doing this exercise, but this is not necessary. Once you have found your balance just return to a standing position by bending one leg back behind you and then straightening it out in front of you. Next, switch legs and repeat with the other leg.
2. An Exercise For The Back
Stand holding one hand against your thigh with both feet shoulder-width apart and make sure that your knees are bent at the same time (but not locked) then lift up your opposite hand while keeping yourself balanced at this time.
3. Bouncing On Knees
This exercise is similar to the one described above (Balancing on your feet), but this one works the entire body. Perform this exercise by standing with feet shoulder-width apart, knees bent and placed together, then bounce up and down on your feet like a ball.
4. The Bridge
The bridge is an exercise for seniors for improving balance and coordination by stretching the back muscles. When you first start out with this exercise you will probably find it difficult to stay up on one leg, but with time you should get the hang of it (just don’t let go off one foot).
Prioritize Wellness
Sometimes our busy schedules make it difficult to find time for workouts and activities that are important to our overall well-being. Most seniors that exercise regularly have noticed a vast improvement in their overall health as well as shedding unwanted pounds, reducing stress, and improving their balance. The benefits of regular exercise are far-reaching and can be used to help improve your overall physical performance and coordination as well as your overall mood.
As the population continues to age the number of incidents related to falls will increase and safety concerns will continue to dominate discussion among older adults. As a result, many seniors are beginning to realize that exercise is an essential component in promoting balance and preventing falls.
Conclusion
Exercise can lead to a healthier lifestyle, which is more important than ever as you age. It is also important to remember that not all exercises are created equal and therefore should be carefully selected and modified in order to avoid aggravating conditions such as arthritis, osteoporosis, and other health-related conditions. A good rule of thumb is to select exercises that do not require you to balance your joints or place unnecessary stress on those areas.