Each year, one in four senior Americans falls.
This results to 800,000 hospitalizations and three million emergency room visits.
A fall doubles your risks of falling again and increases the chances of nursing serious injuries like hip fractures.
Fortunately, there’s something that you can do to improve your strength and balance – and that’s exercising.
Here are five easy senior exercises for better stability:
1. Heel Raises
This simple balance exercise for seniors not only boosts your stability, but also strengthens your knee joints and ankles.
To perform this exercise, stand upright with your feet hip-width apart. Place your hands on your waist, and lift both of your heels so that you balance on the balls of your feet.
Then, gently lower yourself back to the ground. Repeat this process at least 10 times.
If possible, use hand weights to increase intensity.
2. Single Limb Stances
For this workout, you’ll need to hold on to a chair and try to balance on one leg.
For best results, try maintaining your center of gravity over your ankles.
Balance on each foot for a few seconds, then begin supporting yourself with one hand – then a few fingers, and finally try to let go of the chair.
This exercise routine for seniors will give you the stability to dodge unnecessary falls.
3. Rock the Boat
This senior workout routine begins with placing your feet hip-width apart, ensuring your weight is evenly distributed across both legs.
Slowly transfer your weight to your right side by lifting your left foot off the ground. Hold that position for no longer than 30 seconds and then slowly lower your foot back to the ground, transferring your weight back on to both feet.
Repeat the process with your right foot.
If possible, do this exercise at least three times with each foot every day for improved strength and balance.
4. Walk the Line
Older adults are advised to walk daily to boost their health as they grow older.
For this exercise, place one foot directly in front of the other, so that the heel and toes nearly touch.
With your eyes fixed to a particular object directly in front of you, take about 15 to 20 steps.
This is a simple exercise to improve your balance and focus. It can also be a good physical activity for dementia patients.
5. Chair Squats
If you are looking for gentle lower body exercises for seniors, squatting to a chair is what you need.
Start by standing in front of a chair with your legs hip-width apart. Slightly raise your chest and begin lowering your hips to the seat while bending your knees.
This exercise will help you maintain the ability to get out of chairs independently, improving your core and functional balance.
Depending on your capability, try doing 5-15 chair squats per day.
Stay Strong with Senior Exercises
Your best bet at preventing falls is to maintain an active lifestyle with gentle senior exercises.
You also need to have a healthy diet to boost your gait.
It’s easier and fun to exercise in groups. This makes it important to find a home with a regular elderly exercise program as well as well-equipped workout rooms.