Our body undergoes a host of changes as we age - from a gradual decrease in physical fitness, loss of appetite, mobility issues, to cognitive decline, and other medical conditions. But a major issue that accompanies old age is loss of balance and strength. While it is common for a senior to experience some decrease in their strength, it becomes dangerous when it dramatically increases your risk of falling.
A fall-related injury can be hard to recover from. Apart from physical distress, it can also cause immense mental anguish, and make a senior lose self confidence. However, if you exercise constantly, it can significantly enhance your balance and strength, so that you can move around confidently, without giving up on your independence. Not just that, a consistent exercise routine can also alleviate other health conditions, and keep you mentally sharp as well.
Here are some simple exercises that you can do everyday to improve your strength and balance.
1. Rock the Boat
This is perhaps one of the best exercises for seniors to improve their core strength and balance. All you have to do is stand with your feet apart, the same width as your hips. Press your feet firmly into the ground, and then slowly, as you transfer your weight to one foot, lift the other leg off the ground and hold for no more than 30 seconds. Come back to the centre, and repeat the same thing on the other side. You can start by doing this exercise three times a week, and amp it up as you get more confident.
2. Single leg stance
This is a simple balance exercise for seniors, but reaps great results. To perform this exercise, you will need to stand behind a chair, and hold on to it. Make sure that the chair doesn’t have any wheels. Once you have a good grip, lift one foot and balance on the other, holding that position for as long as you can, and then switch. Eventually, you should be able to hold this pose without the help of your chair as well.
3. Heel-to-Toe walk
This particular exercise not only improves your balance, but also makes your legs much stronger. That way, you can walk with much more confidence, and without falling. To do this exercise, simply put your right foot in front of the left so that the heel of your right foot touches the top of the toes of your left foot. Then slowly move the left foot in front of your right, while putting your weight on your heel. And then, shift your weight to the toes. Repeat this on the other side, and walk this way for at least 10 steps.
4. Balancing a stick
For this balancing exercise, you will need a cane or a stick. Sit down on a chair, hold the bottom of the stick so that it’s flat on the palm of your hand, and keep it upright for as long as you can. Do the same thing with the other hand so that you can work on the balance skills of both sides of your body.
5. Wall pushups
This is another great exercise to increase your strength. To do this, stand at an arm’s length in front of a wall, lean forward a little, and put your palms flat on the wall at the same height and width as your shoulders. Slowly bring your body towards the wall in a pushup motion, and then go back. Try 10 of these every day, and increase the number of repetitions as you get better at performing this exercise.
Before you embark on any exercise regime, it is important to consult your doctor so as to avoid any injuries. Additionally, if you are a senior who needs extra support to perform these exercises, or even just a little bit of help in performing daily mobility activities with ease, consider investing in reliable, high-quality medical equipment. Equipment such as walkers, and elbow crutches, or those for ankle and knee support, including foot unloaders, heel cups, and feather socks, can go a long way in helping you perform these exercises with much more ease.
At Antara, our MedCare products are designed to aid the recovery and well-being of your seniors. With a comprehensive range of medical products and equipment, readily available on rent and for sale, we promise to provide the highest level of care a senior needs. All our equipment is clinically certified and recommended by physicians, so you can rest assured knowing that the safety of your loved ones is in good hands.
To learn more about our offerings, get in touch with us at (+91) 98114-41111.
