SMALL STEPS, BIG IMPACT: A BEGINNER’S GUIDE TO BALANCING EXERCISES FOR SENIORS

Life after 60s opens new doors of opportunity. You get to make several merry memories and create many cherished moments. Whether it is playing with your grandchildren, planning a long-awaited international vacation, or taking a peaceful stroll in the garden — now is the time to enjoy it all.

However, to truly enjoy all these moments you need two essential things.

First is balance in each step
And second, the confidence in your stride

The good news is that both of them can be maintained with the help of a few basic balancing exercises.

HOW BALANCING EXERCISES HELP YOU?

Making balancing exercises a part of your routine makes a big difference in daily life. After practising them for only a few days, you notice that things like getting out of a chair, carrying groceries and walking up the stairs become easier. Because they work on your muscles and bones to:

Improve balance: They enhance your coordination and balance, to make recovering from an unexpected shift or stumble easier.

Enhance muscle strength: Daily exercise makes your leg and core muscles stronger. Providing stability and support to reduce the risk of falls.

Reduce back pain: Strengthening the core muscles, these exercises also improve your posture. Thus, reducing back pain naturally.
Increase strength: Some of these balancing exercises also include flexibility and strength training that improves your overall fitness.

Together these exercises help you remain active, enjoy your hobbies and engage in social activities with confidence and freedom. All in all, they help you lead a better life.

WHAT ARE THE PREPARATIONS NEEDED TO GET YOU STARTED?

Now that you are ready to improve your balance and strength, here are a few pointers you need to get started on your journey to better health.

Consult your doctor: It is crucial to seek medical advice, especially if you have any pre-existing conditions. This way your doctor will be able to identify potential limitations and make appropriate modifications to your exercise routine.

Create a safe exercise space: Your place of practice needs to be clean and clutter-free. Ensure it is free of trip hazards, such as loose wires or rugs.

Choose appropriate clothing: Wear comfortable shoes with good traction, and avoid wearing loose clothing during the practice.
Gather props: Even though it is optional, it is completely ok to use props like a chair, wall or a yoga mat for better support and cushioning. Their usage is even advisable if they make you feel confident.

After ticking off all these points, it is time to know more about these exercises and practice them diligently.

6 POWERFUL EXERCISES FOR GREATER MOBILITY & BALANCE

Let’s get started, and deep dive into the exercises that will help you live an independent and physically active life.

Though these six moves may seem pretty simple, the research suggests their impact is big. Here are the detailed instructions for each of these effective exercises:

SINGLE-LEG STANCE: This exercise helps improve your body’s overall balance and enhances your ability to recover in case of an unexpected shift.

How to practice:

Stand straight. Ensure your legs are hip-width apart. Now slowly and steadily lift one foot while keeping your gaze straight. Hold this position for as long as comfortably possible. Lower the foot and switch to another leg.

Try repeating 10-15 times on each leg.

Tips: If needed, use a wall or chair for initial support. Try closing your eyes once you feel confident enough.

HEEL RAISES: It improves stability and balance by strengthening your calf muscles.

How to practice:

Stand straight. Keep your feet hip-width apart. Raise the heels slowly to stand on the balls of your feet. Gradually return to your starting position.

Try repeating 10-15 times on each heel.

Tips: Take the support of a chair or wall if required.

SIDE-TO-SIDE ROCKING: Practising this exercise helps improve your body’s coordination and balance.

How to practice: Keep your feet hip-width apart while standing straight. Gently rock from right to left and vice versa. Make sure your movement is small and in control.

Try repeating 10-15 rocking motions on each foot.

Tips: Take the support of a chair or wall if required.

TANDEM STANCE: This exercise increases your ability to navigate uneven surfaces and works on the muscles that help balance your body.

How to practice: Keep your feet hip-width apart while standing straight. Now place your one foot in front of the other. They should be placed heel-to-toe, touching each other. Stay in this position for 5-10 seconds. Similarly, repeat by putting the other foot forward.

Try repeating 10-15 times on each leg.

Tips: To make the exercise more challenging, close your eyes once you feel confident.

REACHING EXERCISE: It improves your coordination and flexibility by positively challenging your balance.

How to practice: Place a few objects like a towel on the floor or a book on the chair. Make sure they are placed at a reachable distance. Now try reaching for them without moving your feet. All this time, your feet should be hip-width apart.

Try repeating 5-10 times with each hand.

Tips: Make sure your reaching movements are slow, controlled, and comfortable. Take the support of a chair or wall if required.

MARCHING IN PLACE: Incorporating this exercise in your practice helps strengthen your leg muscles and improve coordination.

How to practice: Keep your feet hip-width apart while standing straight. Make marching motions by lifting one knee at a time. Practice at a slow, steady and comfortable pace.

Try repeating 5-10 times on each leg.

Tips: Take the support of a chair or wall if required.

Focus on maintaining proper form rather than increasing repetitions. Start small and increase the frequency or holding time at a gradual pace. Try making your body habitual to these exercises first.

PRECAUTIONS TO KEEP IN MIND WHILE PRACTICING

Never push yourself. Listen to your body. If you start feeling pain or discomfort stop immediately. Seek medical advice if you feel lightheaded.

Yes, daily exercise will get you results. However, take rest when needed.

FINAL WORDS

By taking a few precautions and staying consistent, you will continue enjoying your daily activities with ease. After all, the world is your playground and you have to try to make the most out of it.

Exercise every day, enjoy everything. We wish you a pleasant day and a healthy life!

FAQs

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