Exercises for Seniors to Improve Strength and Balance
Strength and balance issues often lead to injuries and death for senior citizens. Fortunately, there are a variety of exercises older adults can participate in to improve their strength and balance. By performing these exercises on a regular basis, seniors can reduce their risk of slips and falls and lead higher quality lives.
Heel to Toe Walk
Walking heel to toe will strengthen your legs and allow you to walk with confidence. Place your right foot in front of your left. Make sure your right heel taps the top of your left foot toes. Then, move your left foot in front of your right and place all your weight in your heel. Slowly transition your weight to your toes. Walk like this for 15 to 20 steps.
Raise the Back Leg
The stronger your back is, the easier it will be for you to balance. That's where raise the back leg comes in. Get behind a chair and lift your leg back and keep it straight. While you're doing so, don't bend your knees or point your toes. Hold the position for a few seconds and repeat 10 to 15 times on each leg.
Balance Stick
To perform balance stick, all you need is a stick or a cane. Stand up and hold the stick so that its bottom is flat on the palm of your hand. Try to hold the stick upright for as long as you can. Be sure to alternate hands so you can improve your balance on the right and left of your body.
Marches
Marches are simple yet effective for seniors who would like to become stronger and improve their balance. Stand straight and lift your right knee as high as possible. Then, lower it and lift your left leg. Lift and lower your legs 15 to 20 times. If you'd like, you can hold onto something like a counter or a high stool.
Calf Stretches
You can stretch your calves while you're sitting or standing. If you prefer to stand, face a wall and keep your hands at eye level. Then, move your left leg behind your right leg. Make sure your left hell remains on the floor and you bend your right knee. Hold this position for about 30 seconds and repeat a few times on each leg.
If you'd like to participate in the sitting option, sit on the floor and straighten your legs. Place a towel around your right soles and hold both ends of it. Pull it towards you while you keep your knee straight. Hold this position for about 30 seconds and repeat a few times on each leg.