Exercise your Balance
“Exercise Tips & Routines for Our Seniors”
-Written by A Staff Member at Newport Home Health Agency 9/12/2018
Aging gracefully doesn’t have to come with the misfortunes of accidents, like falling and not being able to lift yourself back up. When you stretch and exercise regularly it can help get you a long way. Maintaining your balance is vital not only figuratively, but more so literally as well. Here are some easy in-home, & around the house exercises you can do regularly that will help you maintain your balance throughout your years.
Exercise #1: Toe Lifts (Calf raises)
You’ll need a chair or a counter or something that can support your balance. Stand straight and put your arms in front of you. Lift yourself up on your toes, stretching your calf muscle, as high as you can go. Then lower yourself back down. Try and not lean too far forward on the chair or counter for better results. Depending on your ability try doing 3 sets of 15 as often as you can. This will improve your balance by strengthening your calves.
Exercise #2: Marching in Place
If needed, you can also use a chair or countertop for this exercise as well. Marching is a great balance exercise for our seniors. Standing straight tall you want to lift your right knee as high as you can, then lower it. Then leg knee as high as you can, then lower it. And for this exercise a good goal is to try to march a duration of one of your favorite songs. So ideally 2-3 minutes.
Exercise #3: Wall Push-ups
Just about any clear wall space you can find will do. Stand an arm’s length in front of the wall, then place both palms flat on the wall. Plant your feet firm. Then begin to bring your body forth towards the wall, and push yourself back so that your elbows are back straight. Depending on your ability, set a goal of doing 3 sets of 20.
Exercise #4: Leg Raises
For this exercise you’ll need to find a chair or counter top to help support your balance. So standing behind the chair or counter, place your feet shoulder length apart, toes and body facing straight forward. While keeping your back up straight, start by raising your right leg to the side, then lower it. Repeat this about 15 times with both legs for 3 sets.
Exercise #5: Walking Heel to Toe
In this exercise you won’t need anything to help support you. Begin walking by putting your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. The catch is to put your weight on your heels, then shift it to your toes while walking. Try doing a good 30 steps like that for some awesome results.
– A Staff Member at Newport Home Health Agency