What do you think are the best dynamic balance exercises for seniors? Join us with this article from humanhealthmag to introduce the best regular exercise for the elderly. As we said in knee hyperextension exercises for the elderly, exercising increases balance in the elderly.
Balance movements and exercise for the elderly can be done in order to create and maintain balance and prevent falls. To achieve this goal, you can use the following exercises: tai chi, yoga and balance movements. It should be remembered that you can exercise at home without attending a gym or exercise class. Also, there are online tools and exercise programs that you can use at home.
5 Dynamic Balance Exercises for Seniors
In this section, we would like to introduce some dynamic balance exercises for elderly. These exercises are as follows:
1- The movement of standing on one leg to maintain balance
Stand behind a chair and hold the back of it. Lift your right leg and balance on your left leg. Stand on one leg for as long as you can, then switch legs. The goal is to stand on one leg and hold it for at least one minute.
2- The movement of the tree pose is one of the balance exercises of sports for the elderly
Avoid putting your body weight on your knees while doing this exercise. To do this exercise, proceed as follows:
- Stand straight and put your body weight on the right leg
- Lift the left leg and place its sole on the leg, or thigh of the right leg
- Keep your hands in any position that is comfortable for you
- Stay in this position for about a minute
- Then change the position of your legs
3- Jumping a rope is a simple balance exercise for the elderly
This simple exercise improves balance, posture and core strength. You don’t need real rope to do it and you should do as follows:
- Raise your arms and extend them to the sides
- Walk in a straight line while focusing your gaze on a fixed point in the distance
- Stand on one leg for 2-3 seconds each time you raise your leg
- Take 20 to 30 steps in the same way
4- Climbing stairs or steps for balance in seniors
This exercise is also one of the balance exercises that make your legs stronger so that you can walk without falling; Improve your balance so easily.
- Do this movement next to a protective step or next to a wall to lean on if you lose your balance. To do this move, proceed as follows:
- Stand in front of the stairs or exercise step
- Step up the stairs with your right foot
- Then place the left foot next to the right foot
- Wait a little and then lower the left leg and then the right leg
- Repeat this exercise 5 times for each leg
- The point of this exercise is that it should be done slowly
5- Flamingo leg movement is a balance exercise for the elderly
This exercise mimics the flamingo stand, which is great for improving balance in the elderly. To do flamingo leg movement, do the following:
- Put your weight on the right leg
- Lift the left leg and bend it backwards
- Hold this position for 10 to 15 seconds
- Try to bring your hands closer to the left leg
- Return to the starting position and shake your legs to relax the muscles
- Repeat this exercise three times for each leg
The Simplest Dynamic Balance Exercises for Seniors
In this section, we introduce a simple dynamic balance exercises for seniors. Elderly people can do this exercise at home. This is a strength exercise that can be done sitting or standing.
To perform calf stretches while standing, find a wall with nothing on it. Your face should be towards the wall and your hands should be parallel and in front of your eyes towards the wall. Place your left foot behind your right foot. Keep your left heel on the floor and bend your right knee. Hold the stretch for 15 to 30 seconds. Repeat two to four times on each leg.
To perform this movement while sitting, stretch your legs and sit straight on the floor. Place the towel around the sole of your right foot and hold both ends. Pull the towel towards you and keep your knee straight and hold for 15 to 30 seconds. Repeat the exercise two to four times on each leg.
Important balance Exercise To Prevent Falls And Maintain Balance
In this section, we also introduce an important Dicker dynamic balance exercises for seniors. In general, in cases where the person’s balance is unstable, this category of exercises is prescribed. Be sure to bring someone with you to help you if you lose your balance. To start, stand in one of the corners of the room or in front of the kitchen counter to ask for help if you lose your balance.
- Legs apart: Stand with your feet shoulder-width apart for 10 seconds with your eyes open. If you find yourself off balance or repeatedly having to hold onto the wall or kitchen counter, continue this exercise as often as you can. Whenever you can hold this position for 30 seconds, move on to the next exercise.
- With legs together: Stand with your legs together with your eyes open for 10 seconds and try to increase the duration to 30 seconds. Whenever you can hold this position for 30 seconds, move on to the next exercise.
Note that it is very important to consult with a doctor or physical medicine and rehabilitation specialist regarding the prevention of falls. You should share with him the medications you are taking and the changes made in your exercise program. Tell your doctor if you fall. Ask a friend or family member to help you check for obstacles at home that can cause backsliding. It is always better to have someone by your side to help you when you need it, to maintain safety and supervision at home while training.
Concluding Remarks
In this article, we introduced some simple and important dynamic balance exercises for seniors. In general, balance exercises for the elderly can improve body balance, increase the strength of muscles and body tissues, reduce the risk of falling and improve their quality of life. By regularly performing balance exercises, the elderly can easily perform their daily activities and enjoy a healthy and active life. Therefore, it is recommended that the elderly, with the advice of their doctor, formulate and implement a suitable balance exercise program for themselves.
FAQs
How Can Balance Exercises Help To Improve the Physical Balance Of the Elderly?
As we age, our body balance decreases and this increases the risk of falls in the elderly. By performing balance exercises, the muscles and tissues of the body become stronger, and this improves body balance and reduces the risk of falls in the elderly. Balance exercises include exercises such as staying on one leg, rotating movements and upper body exercises.
Are Balance Exercises Useful At Any Age?
Yes, balance exercises are good for all ages. Performing balance exercises in youth and middle age can help reduce the risk of falling in older age. Also, performing balance exercises at a younger age can improve physical balance and prevent falls in the future.
What Is the Amount Of Balance Exercises For the Elderly?
Balance exercises for the elderly should be done regularly and in an appropriate amount. In general, three training sessions per week with a duration of about 30 minutes per session is suitable. However, to determine the exact amount and type of exercises, it is best to consult a doctor or sports trainer.
Can Balance Exercises Improve the Daily Function Of the Elderly?
Yes, balance exercises can improve the daily functioning of the elderly. By improving body balance, the elderly can easily perform their daily activities and enjoy a better life. Also, by reducing the risk of falling, the possibility of serious injuries to the body is also reduced.