Balance exercises for elderly
Apart from the different types of chronic illnesses, there are other reasons that make us vulnerable to falls.
As we get older, we may experience an array of challenges that can affect our ability to remain steady. Apart from the different types of chronic illnesses, there are other reasons that make us vulnerable to falls. One of them is a decline in physical activity. Understandably, when we become less active, it can take longer to recover from injuries. In spite of that, including any form of exercise in your routine could improve your balance, coordination and strength. Most of them can be done either sitting or standing and without specific equipment. If you feel insecure make sure that someone is around to supervise. Exercises that focus on balancing do not need to be hard and overwhelming. Most of them can be done either sitting or standing and without specific equipment.
Single Leg Raises
Simple yet effective. These can be executed with a hand against the wall or the back of a chair. Once you feel more confident, stand with your arms by your side. Look straight ahead and focus on an object as vision and balance are connected. Raise your leg and hold it in that position. Start with a few seconds per leg. Use your core for balance. This exercise will improve your coordination.
Rock the boat
For beginners, grab a chair and hold the back of it with both hands. Your feet should be shoulder-width apart, with your shoulders back. As we mentioned above, look straight ahead and focus on an object. Lift your leg and the same side arm to the side, and hold for a few seconds. Repeat with the other leg and arm. Once you feel more confident, you can remove the chair.
Heel to toe
If you feel unsteady, do this exercise near a wall. Take one foot in front of the other and take your arms out to the side to help you with balance. Tighten your core muscles and ensure your shoulders are back. After you feel more confident, try to only look forward and distance yourself from the wall.
Back Leg Raises
Simple yet effective to improve your balance and help you straighten your legs. Start with standing behind a chair and place your hands on the back of it. Slowly lift your right leg straight back. Ensure that you are not bending your knees. Hold in that position for a second and bring your leg back down to the starting position. Repeat the activity fifteen times for each leg.
Chair Squats
One of the biggest challenges is getting up and down as we can easily lose balance. Chair Squats will help straighten our legs and improve balance. To begin the exercise, stand in front of a chair, around six inches away from the edge of the chair. Legs are hip-width apart. Keep your arms straight out in front for balance. Engage your core, bend your knee and sit back slowly. Ensure you are not extending the knees beyond your toes. Try to pause at the bottom and then push through your feet to return to starting position.
Heel Raises
Great exercise for straightening your ankles and knee joints. You can do this exercise in a sitting position on a chair, standing with a chair or standing alone.
Sitting on a chair – have your feet hip-width apart, on the floor, and parallel to each other. Lift your heels up on the balls of your feet. Return to the starting position and repeat ten to fifteen times.
Standing with a chair – hold onto the back of a chair. Heels hip-width apart, parallel to each other. Ensure your knees are not locked up and keep them slightly bent. Lift your heels onto the balls of your feet. Use the back of the chair for balance. Return to the starting position and repeat up to fifteen times.
Standing – heels are hip-width apart. Lift both of your heels up. You will be only balancing on the balls of your feet. Return to the starting position slowly and repeat the exercise up to fifteen times.
From keeping you fit to helping you prevent injuries, even the smallest physical activities have a positive effect on our health. Ensure the exercises are done correctly and we highly recommend having something around to hold on to for better balance. This can be a chair, a wall, or another person to supervise you.
If you know of someone who could benefit from high-quality home care, please do not hesitate to contact us. Learn more about companionship and find out whether Home Instead Aylesbury Vale and North East Oxfordshire could be the right choice for you or your loved ones.
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