5 Balancing Exercises For The Elderly | Health Tips
5 Balancing Exercises For The Elderly
Greater balance brings greater freedom, which increases overall confidence.
As people age, the physical prowess of many individuals declines. Movement is restricted, aches and pains become common, and there is a decrease in energy levels. Another issue that many seniors face is balance issues. Therefore, they become more prone to tripping and falling, which can cause them injury. Although it is a part of aging, you can slow its effects with exercise. General exercise such as walking, yoga, cycling, etc. can promote overall health. At the same time, doing a set of balancing exercises can help you with balance. In this article, we will explore some balancing exercises that seniors can incorporate into their daily exercise routines.
Balancing Exercises For Seniors
Before we delve into the training, it is beneficial if you make sure of the following:
- Determine your dominant leg and start your workout with that leg first.
- If you struggle with stability in the middle of this pose, it’s best to spread your legs wide and bend your knees slightly.
- Likewise, fixing your gaze on a fixed spot can help you with balance.
- Pay attention to maintaining proper posture and place equal weight on both feet.
1. Tree Pose
Yoga asana (pose), and tree pose help balance. At the same time, it stretches the body and opens the hips. Here’s how to do it:
- Stand tall with your feet hip-width apart.
- Place your weight on your right leg and lift your left leg off the floor.
- Bend the left knee and place the foot on the right foot. Extend your arms up.
- Stay here for a few breaths and repeat the same thing on the opposite side.
2. Flamingo Stand
From the tree, let’s jump toward the flamingo. Flamingo leg is another pose that can help you balance.
- Start by standing up straight with your feet hip-width apart.
- Put your weight on your right leg and lift your left leg. This way you balance with only one leg.
- Stay here for a few breaths and repeat the same thing on the opposite side.
3. Weight Shift
Similar to the flamingo pose, you’re also balancing on one leg in a bodyweight shift exercise. The difference is that you hold the pose for 30 seconds on each leg and do three rotations on each leg.
4. Back Leg Raise
Here’s how to do the rear leg lift exercise:
- Place your palms on the wall or hold the back of a chair.
- Lift your weight on your right leg and lift your left leg off the mat as high as you can.
- Hold this pose for 5 seconds.
- Repeat the same on the opposite side.
Do ten repetitions on each leg.
5. Tightrope Walk
For this, you need a straight line. However, you can do this without one as well.
- Stand up straight with arms outstretched on both sides.
- Start walking in a straight line with your gaze fixed on a certain point.
- Take any steps you want.
With better balance, you become more independent. Greater independence brings more confidence. Therefore, include these balancing exercises in your exercise routine for better health and life.
