It’s common for us to lose our balance and stability as we grow older. Not exercising regularly can cause muscle loss which can result in more falls and a decreased sense of stability. We can still maintain a good balance and do what we love no matter our age. Here are some exercises you can do to improve balance.
Foot Taps
To begin, stand in front of a step. You can perform this at the end of your stairs or with the help of a sturdy step stool. You can lean on a wall or use a cane to help support you while you do this exercise. You should stand hip-width apart and lift your left leg slowly before tapping the stair or step. Repeat this about 15 to 20 times before switching to your right leg. Once you feel comfortable, you can try to step up onto the stair as your balance improves.
Marching
Marching can aid in the development of balance and mobility. To start, spread your feet hip-width apart and stand tall. Bend your knee and elevate your foot slowly until your thigh is parallel to the ground. Try to lift it as high as possible. You can grab the back of a chair to support yourself. Change legs until each leg has completed 10 marches.
Head Rotation
Doing head rotations can aid balance in instances where vision changes are present. To do so, align your feet with your hips and stand tall. For 30 seconds, slowly rotate your head, from left to right, and then up and down. Stop the workout and return to it later if you start to experience dizziness. You can start by practicing this exercise while sitting and gradually progress to standing.
Rock the Boat
This easy exercise can aid in the treatment of standing balance issues. Begin by standing with your feet shoulder-width apart and planting them firmly on the ground. Hold the stance for 30 seconds by slowly lifting your left leg out towards the side or behind. If you require assistance, you should use a chair or a cane. Repeat this with the other leg for a total of five reps on each side.
Single-Leg Raises
To do this exercise, stand tall with your feet exactly under your hips for stability. Lift one inch off the ground with your left foot and concentrate on not leaning to the right. You should try to balance your weight on your right leg and maintain an upright posture. Before lowering your left foot to the floor, keep it lifted for 10 seconds. Do five leg lifts on each side, starting with your right foot.
If this is your first time trying this workout, use a chair or a countertop to keep yourself from falling over.
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