Great Balance Exercises For Seniors
As you get older, it is more important than ever to maintain your balance to minimize the risk of an injury or even life-threatening fall. Read more here to learn about some balance exercises seniors can do to keep themselves in shape.
Disclaimer: You should speak with a medical professional before undergoing any exercise regime. Use proper safety precautions and have assistance available when you exercise.
Standing On One Foot
- Grip a sturdy chair to ensure balance and stand on one foot.
- Hold this position for ten seconds.
- Repeat this ten times.
- Repeat ten times with the opposing leg.
- Then repeat fifteen times with both legs (one leg at a time!)
Heel To Toe Walking
- Take the heel of one foot and place it in front of the toes of the other foot so they are almost touching or lightly touching.
- Focus on a spot ahead of you so you maintain a sense of steadiness as you walk. Step forward placing your heel just in front of the foot you have just moved forward.
- Repeat for twenty steps.
Balance Walk
- Raise your arms to shoulder height.
- Again focus on a point to help maintain steadiness as you walk.
- Step forward in the same way you dod when doing the Walking Heel To Toe exercise.
- Repeat for twenty steps.
Back Leg Raises
- Take a sturdy chair and grip it for balance.
- Slowly breathe in.
- Breathe out very slowly, as you lift one leg back without bending your knee or pointing your toes. Do not lean forward!
- Hold the position for a count of one.
- Breathe in while lowering your leg once more.
- Repeat this ten to fifteen times.
- Repeat this ten to fifteen times with the alternate leg.
- Repeat this ten to fifteen times with both legs.
Side Leg Raises
- Gripping a chair for balance, stand with feet slightly apart and slowly breathe in.
- Keeping your back straight and toes pointing forward, slowly breathe out while lifting one leg out to the side. SLightly bend the leg you are standing on.
- Repeat these steps ten to fifteen times.
- Repeat these steps ten to fifteen times with the alternate leg.
- Repeat these steps ten to fifteen times with both legs.
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