Why Should Senior Citizens Perform Balance Exercise? (2022 Winter)
Performing balance exercises is quite easy for young people, but with age, it has become a trouble. Finding the right community is critical to staying active, which is critical to your overall quality of life. Let’s take a look at the importance of balance exercise for the elderly, including various health benefits, and the benefits of staying active on the quality of life.
Why Should the Elderly Have Balance Exercises?
Fortunately, you can reduce the risk of falls by doing strength and balance exercises for older people. Stick to it, and you’ll find that your response is faster, your coordination is better, and your muscles are stronger.
If you fall, you are more likely to regain your balance because you can react faster and increase your strength. If you really fall, you will fall better. Just like the wrinkled areas in your car, your coordinated muscle movements can soften the impact and significantly reduce the risk of serious injury.
A better balance is the foundation of an active life. No one wants to be in danger when they are old. Daily exercise, such as the following balance exercises for the elderly, can help the elderly feel younger and be able to do what they like. Take a walk nearby. Holding grandson. Dance to your heart’s content. Even daily activities such as going up and down stairs or walking in the dark have become easier.
In addition, balance exercise can improve cardiovascular function, cognitive ability and bone strength. All the basic requirements of an active and independent life.
The Importance of Balance Exercises for the Elderly
As you or your loved ones grow older, the importance of exercise programs becomes more and more helpful. As you grow older, improving the consistency of exercise is particularly important in your old age. Physical exercise can improve your flexibility and help combat the risks of certain health conditions. As you grow older, active activities can also help you remain independent and improve your confidence and overall happiness. Young people react quickly when they lose their balance, but with age, it requires more work to keep these muscles strong.
Some situations that may cause balance problems include:
- Arthritis
- Migraine
- Cardiovascular disease
- Visual impairment
- Drug side effects
Losing balance is a part of life. Practicing balance exercises has always occurred. However, when dealing with mobility difficulties, it can help you feel healthier.
How to Help Senior Citizens Perform Balance Exercises？
It is exciting for the elderly to find balance, and it is also a good way to kill time and feel good about themselves. Here are some general tips to help you and your loved ones get started:
You need to decide which leg is your dominant leg, and then practice balance from your non dominant side. While maintaining posture, pay attention to maintaining good posture and shape. Try to distribute your weight evenly between your feet to prevent your weight from falling on one foot. If you have concerns about the balance of standing posture, please separate your feet a little.
Balance exercise can be a simple and interesting part of daily life. By participating in courses and activities, it is easier to stay active in the retirement community.
With the growth of age, the motivation for balance practice is intrinsic. It is important to remember that this is for the long-term health of you or your loved ones.
Balance exercises for the elderly:
- Marching exercise
Marching exercises include standing by chairs or counters. Try not to stop unless necessary. Then, you will alternately raise one knee as high as possible, and then raise the other knee as high as possible, each time for about 2 minutes.
- Living room aisle
Walking in the living room is very simple. It includes walking in the living room and slowly turning your head to the right. Then, you will return to the starting point and turn your head to the left as far as possible.
- Chair exercise
Chair movement is another simple movement that can be carried out at home. It involves sitting in a chair without arms, crossing your arms on your shoulders, standing up and sitting down while keeping your head up. It is also important not to lean forward when standing.
These are just a few balance exercises that you can do in a week to maintain your freshness and good balance.
If your spouse lives in a retirement community, their on-site choices can also promote a healthy lifestyle.
Some of these on-site activities include:
- Health and health planning
- Taiji boxing
- Sports and music
- Group exercise activities
Arranging some sports activities in your schedule is good for your health. A balanced exercise program can bring satisfaction to your daily life.
Do the following simple balance exercises for the elderly at home:
You can exercise almost at any time, anywhere and at any time to improve your balance. As long as you have something solid around you, you can grasp it when you become unstable. At first, using a chair or wall as a support will help you maintain your balance safely.
- Standing on one leg
Raise your right foot and keep your left foot balanced. Try to keep this position, and then change your feet. Our goal should be to stand on one foot and not hold the chair for a minute.
- Center of gravity shift
Feet hip width apart. Slowly shift your weight to one side and lift your other foot a few inches off the ground. Keep it as long as possible (no more than 30 seconds). Slowly shift your weight to your feet and lift the other leg. At the beginning, try to repeat five times on each side.
- Heel toe walking
Place one foot in front of the other so that the heel of the front foot contacts the toe of the back foot. You may not be able to make full contact between your heels and toes, but try to keep them as close to you as possible. Take 15 to 20 steps like this. Keep your eyes on a little ahead to help maintain balance.
- Walk in a straight line
Stretch out your arms and walk in a straight line. Pause for one or two seconds each time you lift your hind legs off the ground. Keep your head straight and look at a fixed point in front of you like walking a tightrope.
Benefits of Balance Exercise
Balance exercises can help strengthen strength, improve posture, stability and coordination. These benefits may reduce the possibility of injury caused by falling or hitting objects. You may not rebound soon, so precautions are essential.
Older people should feel confident about their exercise patterns so that they don’t worry about falling. When you slow down later in life, balance exercises can instill key confidence and control. It’s never too late to start focusing on your balance and commit to a new exercise program. It can be easily accessed in the right community, which is a good way to kill time.
Conclusion
Don’t let age limit your exercise habits. You can find some exercises you can do and start! Yes, it requires some discipline and planning, but does the benefit not exceed the cost? I think so! Please contact your doctor before you start any new exercise program. When we practice balance, we must keep safety first!
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