Balance is something you didn’t think about in your childhood. Your focus is only on walking or moving forward. but when you grow up Sometimes it’s harder to balance yourself. You tend to lose your balance and fall. Falling in old age generally means a trip to the hospital. Sometimes that means expensive surgery due to broken bones after a fall! Therefore, it is good to maintain your balance with exercise. Check out these balance exercises for seniors that help you get fit and fall easily.
HealthShots is linked to fitness expert Varun Rattan, who says that keeping balance is an essential skill for everyday life. This involves using vision. unloading sensation gesture recognition muscle strength and response speed Unfortunately, as we get older These systems begin to deteriorate and can lead to balance problems.
Read more: It’s never too late to start! This is why exercise is essential for seniors.
to get stronger Strength training is something many women want. but for balance issues Choose the right exercises.
Here are 5 exercises that elderly women can do at home.
1. Seated Leg Raises
• Sit in a safe chair with your hands on the armrests and your feet on the floor.
• Lift one leg up and hold for 5 seconds, doing this movement 10 times on each side.
You can make exercise more challenging by not using armrests. sitting on an office chair with wheels sit on a balance ball or even close your eyes experts recommend
• To do the lunge. Stand in a staggered stance with your right foot a few feet in front of your left.
• Make sure your torso is upright. Your shoulders go back and down. Your torso is coordinated. and your hand touches the wall
• Bend your knees and bring your torso down until your left knee is a few inches off the floor.
• at the bottom of the movement Your front thighs should be parallel to the floor.
• Then push yourself back up to the original position.
to make exercise more difficult You can put your hands on your hips.
3. Single leg static balance
• Spread your feet hip-width apart. evenly distribute the weight together on both legs and put your hands on your hips
• Lift your left foot off the floor and hold the pose as long as possible while maintaining proper form.
• Return to the starting position and repeat on the other side. when you become more stable Extend the time until you can do one minute on each side.
Rattan, co-founder of The Body Science Academy, Noida, says you can push yourself further by trying to close your eyes.
4. One Pin Clock Faucet
• Visualize a clock on the floor in front of you. Think of the middle 12 o’clock position.
• Stand on your left leg and touch the 2 o’clock position with your right foot and stand up.
• Then keep touching the 4 o’clock position.
• Now switch legs and do the same with your left leg starting at 10am, then 8am onwards.
While this can help you deal with balance issues, it’s not always possible. But you can try exercises for women over 60 to stay fit.
5. Chopped wood
• Stand with feet shoulder-width apart and parallel.
• Grab a water bottle or dumbbell in both hands on your right hip.
• Pivot your back foot to the left as you controlly swing your arms up.
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