Seniors fight with a number of problems, which in turn affects their strength and stability. Medical conditions such as Alzheimer’s disease, multiple sclerosis, arthritis, or heart condition can have an adverse effect on their body strength.
To improve body balance and coordination, exercises are essential. Here are some of the exercises for seniors that should be practiced to stay fit.
Single Limb Stance
- This is the simplest exercise for seniors that involves holding onto a chair and balancing on one leg.
- This helps to develop the core stability by maintaining the center of gravity in the ankles.
- Perform this exercise for a few seconds, balancing alternately on each foot. Once comfortable doing it for a minute, hold the chair with a single hand, followed by a single finger and finally, letting go of the chair completely.
Walking Heel to Toe
- Position one heel exactly in front of the toes of the other foot.
- Focus on something ahead of you to stay steady as you walk.
- Take a step forward by placing the other heel in front of the toes. Take 20 steps in this manner.
- Raise your arms to the shoulder height sideways.
- Now walk in a B-line, with one foot ahead of the other.
- As you walk, lift your back leg and count up to 1 before placing it down.
- Do this with both your legs and repeat 15 times.
- Stand to face the wall, about 3 feet away; keep your feet apart and shoulder away from the wall.
- Place your hands, flat at the shoulder height on the wall. Keep your back straight.
- Lean toward the wall and then push back.
- Repeat 10-15 times.
- This is a simple exercise for seniors meant for strengthening the upper calves.
- Sit on a chair, put your toes and balls of the feet on the floor, and lift only your heels. Repeat 20 times.
- Rotate your shoulders gently towards the ceiling, then backward and downwards. Do it alternately with both the shoulders.
Side Leg Raise
- Stand behind a chair and keep your feet marginally apart. Slowly lift your leg sideways, keeping your spine straight and pointing toes in the forward direction.
- Gradually, bring the leg back to its position. Repeat with the other leg.
- Perform this exercise 15 times with each leg.
Exercise for seniors is a good way to maintain balance, effectively cope with the challenges of aging, and staying fit.