Top Six Exercises To Improve Balance and Coordination
Understandably, individuals become less active as they become older because our bodies take longer periods to repair. Nonetheless, engaging in a moderate exercise program is necessary to improve balance and coordination in order to reduce falls and maintain strength. Here are the top six balance exercises for seniors. (We highly recommend that any exercise is supervised).
1. Tightrope Walk
The tightrope walk is a highly-recommended exercise for boosting balance, posture, and core strength. It’s also very simple.
This exercise requires no equipment at all. All you need to do is hold your arms out straight from your sides, making sure they are parallel to the floor. Walk in a straight line, pausing for one to two seconds each time you lift a foot off the ground. Focus on a spot in the distance to help you keep your head straight and maintain your balance. Take 15 to 20 steps with these instructions before moving on to another exercise.
2. Rock the Boat
Rock the boat is great for seniors who are enjoy walking daily. To perform this exercise, begin by standing with your feet shoulder width apart with even weight on each side and raise your arms out to the sides for balance. You will start by standing up straight, shoulders back, head looking forward. Raise one foot off the ground, bringing your leg up and hold for up to 30 seconds and then bring back down to the floor. Repeat with the other leg, alternating this process five times on each side. You can increase this frequency as you become more comfortable. It is wise to have someone monitor you for this activity to avoid straining your muscles.
3. Toe the Line
This balance exercise makes your legs stronger to help you walk without falling. To start this exercise, begin at one wall with your heels touching the wall. Put one foot in front of the other foot so that your heel touches to the toes of the opposite foot. Move the foot that is against the wall in front of the other foot, putting your weight on your heel. Shift the weight to your toes and then repeat the walking motion. Take your time to ensure you are placing heel to toe. Walk like this for 20 steps.
After the first few steps, look forward, focusing on a single location to enable you to remain stable while you carry out the exercise.
4. Flamingo Stand
If Toe the Line turns out to be a little too difficult, the Flamingo Stand is the most senior-friendly exercise. All you need to do is stand on one leg. While in this state, place one of your hands on a chair or a supporting frame and stretch the other leg forwards.
Initially, you can stand on one leg for 10 to 15 seconds then try repeating this for about five times before moving to the other leg. Ensure that you are maintaining the right posture when performing the Flamingo stand. Keep your shoulders, back, and head straight and the ears above your shoulders.
5. Back Leg Raises
Back leg raises are the best and simplest strength training exercises for seniors. Apart from improving your balance, it will help in building your strength and endurance while still supporting your lower back.
Start by standing behind a seat. The next step entails lifting your right leg straight backwards. When doing this, try your best not to bend the knees. Remain in this position for a couple of seconds before returning your leg back down. Do the same for the other leg. The recommended frequency for this physical activity is fifteen times for each leg.
6. Wall Push-ups.
You just need to be close to one of the walls of your home.
You should begin by standing at an arm’s length in front of a wall. Next, lean frontward gently and try placing your palms on the wall. You’ll need to keep your feet firmly on the surface as you attempt to bring your body towards the wall. Next, push yourself backward up to that point where your arms are stretched out straight. Perform this exercise about 15 to 20 times.
If you have a problem balancing and coordinating your muscles, lounging around all day is not going to improve your condition. Your best bet at preventing falls and other mobility-related accidents is to get back on your feet and try these balance exercises.
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