8 SENIORS' EXERCISES FOR STRENGTH AND BALANCE
Incorporating stretching and balancing exercises into your routine becomes more important as you age. Bone density decreases with age, making it more probable that a fall may fracture bones.
In order to enhance your balance, it is recommended that you participate in a sixty-minute activity (such walking, tai chi, or chair yoga) every day and do the stretches and exercises provided below.If you want to walk with longer strides and avoid tripping and falling over yourself, it's a good idea to keep your joints fully mobile.
Balance and Stretching Activities for the Elderly
1. Doorway stretch
When you stand in a doorway, be sure to support your forearms on the doorframe. Your body should resemble a football goal post, and you should keep your arms at the precise angle. Put one foot in front of you and the other behind you like they're in separate rooms. Extend your arms out to your sides and hold for 20–30 seconds. Step forward and force your front leg into the opening. You should feel a strong and satisfying stretch as you reach across your chest.
2. Calf stretch
Stand approximately 3 feet back, facing the wall, with your right foot behind you and your toes pointing forward. Keep your heel on the ground and lean forward with your right knee straight, arms on the wall for balance if necessary. Hold for 30–60 seconds each side. You should feel a powerful but comfortable stretch in the calf of your rear leg.
3. Shoulder rolls
It is important to keep your feet firmly planted on the ground and to maintain an upright stance. It is advised that you do five to ten repetitions (repetitions) of rolling your shoulders up, then back, down, and forward in a smooth, circular motion. This will help you develop more shoulder mobility. In a different method, you should repeat yourself.
4. Knee to chest
Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds. Lower the knee to the starting position and repeat with the other leg. Do 2-4 reps on each side.
5. Ankle rolls
Perambulate on one foot. Raise the foot that is opposite the previous one a few inches above the ground. Ten times, rotate your lifted ankle in a circle in one direction, and then switch directions. Repeat this exercise ten times. Turn your legs over and continue.
6. Heel-to-toe walking
Stand next to a counter or table with one hand on it for support. Position the heel of one foot just in front of the toes of the other foot, almost touching. Focus on a spot in front of you and walk slowly in a line for 20 steps. Or, you can face the counter, and put both hands on it. Step your feet apart and together and repeat.
7. Sit to stand
Maintain a position at the chair's center. With your arms crossed in front of your chest, place your hands on the shoulders of the opposing side. Assuming that your back is straight and your feet are planted firmly on the ground, rise to a complete standing posture and then return to a seated position. Perform ten to fifteen repetitions.
8. Biceps curls
Holding light weights in your hands at your sides, you should have your palms facing inward as you are doing this exercise. While doing so, bring your elbows closer to your shoulders and turn your hands forward so that they are in front of you. It is recommended that you do the exercise for 10 to fifteen repetitions before returning to the beginning position.
