Easy Exercises for Seniors to Improve Balance and Coordination
Seniors often have problems that may affect their capacity to remain steady. Medical conditions such as Alzheimer’s, arthritis, and heart diseases can reduce their mobility and the ability to stay balanced. This may also lead to falls and injuries. The experts in our skilled nursing facility in Rhode Island have put together this guide to help you better manage this issue. Read on to learn how you can help maintain your balance and improve mobility.
Reasons to Add Balance Training to Your Workout Routine
Your body goes through a multitude of changes as you age. This affects your eyesight, muscle tone, limb strength, metabolism, and more. As a result, the chances of a fall increase. According to research, one in five falls may result in a serious or fatal injury. Thus, it is essential to find suitable ways to keep yourself active and healthy. Here are a few reasons to include easy exercises that improve strength and balance in your workout routine:
Balance is the ability to distribute your weight so that you can hold a stable position and move without falling. Feeling unstable on your feet may seem like a vicious cycle if you do not take steps to correct it. Initially, you may feel slightly unsteady when performing specific activities. As a result, you may start avoiding it, which may reduce your overall mobility. This affects your balance and strength, leading to more instability. The specialists in our nursing home in Rhode Island recommend adding a good balance routine to your regimen to stay mobile. The more you practice, the better you will be at it.
Make Daily Activities Easier
Whether bending over to tie your shoes or making the bed, having better balance can help you complete your daily tasks. It also includes activities that involve stretching, such as washing your hair or reaching for items on higher shelves. Moreover, including exercises that improve balance in your routine helps you to stay independent.
Prevent Falls and Injuries
Studies show that exercise routines for seniors, including balance training, help reduce falls that cause fatal injuries by nearly 40%. Moreover, better coordination is vital to reduce the risk of a severe injury if you trip or fall. Balance exercises are necessary to learn how to control the situation instinctively by rolling rather than crashing to the ground.
Most balance exercises require some effort to remain stable. This allows you to work several key muscles and tissues. Practicing balance exercises helps to burn off some calories and ensure you are fit and active.
According to the experts in our nursing home, balance exercises offers several advantages such as the following:
- Bone Strength – Resistance training exercises are an excellent way to ensure your bones are sturdy and help reduce the possibility of a bone injury.
- Muscle Tone – Balance routines help improve muscle tone and provide more cushion for your bones even if you fall. These exercises help to ensure you have a better balance.
- Better Reactions – Balance routines give you better reaction time to catch yourself before falling if you become slightly imbalanced.
- Cognitive Ability – Regular exercise can help keep your mind sharp, which means you can process your environment better. This increases the ability to avoid risky situations.
In addition to reducing the chances of a fall, balance exercises can enhance your overall health. They can ensure a better cardiovascular function, help you develop stronger bones and muscles, and boost self-confidence.
7 Easy & Effective Balance Exercises for Seniors
- Heel Raises
This is an excellent exercise for strengthening your ankles and knee joints. It also helps to provide a stable gait. To do this, stand straight with your feet a few inches apart. Lift both of your heels, balancing yourself on the balls of your feet. Then, lower yourself to the ground slowly and repeat the process around 5-10 times. You may use a chair as a support.
- Tightrope Walk
Tightrope walk is a simple exercise for improving your core strength, posture, and balance. It involves keeping your arms out parallel to the floor and walking in a straight line. Try to walk up to 15-20 steps daily.
- Toe the Line
According to the experts in our nursing home, if you want to make your legs stronger, toe the line is an ideal exercise. Stand close to a wall with your heels touching it. Put your right foot in front of the left foot while making sure that the heel of your right foot touches the toes of the left one. Then, move your left foot in the same manner by putting the weight on your heel. Repeat the walking motion for about 20 steps.
- Rock the Boat
Here are the steps to perform this exercise:
- Stand with your feet shoulder-width apart.
- Raise your arms out to the sides for balance.
- Stand upright with your shoulders held back.
- Then, raise your right foot off the ground, bring your leg up, and hold it for 30 seconds before bringing it back down.
- Repeat the same with your left leg.
- Back Leg Raises
In addition to improving your balance, back leg raises can help you build strength without straining your lower back. You should start by standing behind a chair and holding it for support. Then lift your right leg straight back without bending the knees. Maintain this position for 5 seconds before returning to your standing position. Repeat it with your left leg. It helps to do this exercise for 10-15 minutes every day.
- Side Leg Raise
This is similar to back leg raises but involves lifting your legs sideways instead of backward. This exercise helps to improve your coordination without stressing out your lower back.
- Wall Push-ups
Specialists offering skilled nursing services often recommend wall push-ups for seniors dealing with balance problems. Stand in front of a wall at an arm’s length distance and lean towards it, placing your palms on the wall. Keep your feet firmly on the floor. Then, bring your body towards the wall and push yourself back up. Repeat this exercise around 15-20 times.
General Tips to Improve Balance & Coordination
- Maintain an active lifestyle
- Go for regular walks
- If your balance is impaired, do not hesitate to use a walking aid such as a cane
- Consult a physician if you have difficulty remaining steady
- Perform exercises that can help you enhance your strength
We Have a Top-Notch Skilled Nursing Facility in Rhode Island
The Holiday Retirement offers both long-term care and post-surgery rehab facilities for seniors. We have a professional and caring staff to cater to your needs and ensure that you are safe, comfortable, and happy.
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