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The best balance exercises include single-leg stance, narrow-stance reaches, 3-way hip kicks, standing marches, mini lunges, lateral stepping, tandem or semi-tandem stance, and heel raises. All of these exercises target important muscles that need to be strong in order to improve your balance.
Marching is a great balance exercise for seniors. If you need to hold onto something, do this exercise in front of a counter. Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times. Exercise 11: Toe Lifts This strength training exercise for seniors also improves balance ...
This balance exercise for seniors improves your physical coordination. Stand with your feet together and arms at your side next to a chair. Lift your left hand over your head. Then, slowly raise your left foot off the floor. Hold that position for ten seconds. Repeat the same action on the right side.
This exercise strengthens your quadriceps, which helps promote better balance. To perform: Stand in front of a chair with feet about shoulder width apart. Extend your arms out in front of you at shoulder height as you bend your knees and bring your hips back. Lower your glutes to the chair and sit naturally.
Another exercise that can help improve balance and lower the risk of falls is a form of gentle movement training called tai chi. Tai chi may improve balance and make you more stable and less likely to fall. Look for group classes at local fitness centers or senior centers. Or rent or buy videos or books about tai chi.
Step 1: Stand with your feet shoulder-width apart. Step 2: Extend your arms out to the sides and slowly lift your right knee up off the floor. Step 3: Straighten your leg out in front of you, hold ...
1. Balance Exercise - Standing on One Foot Improve your balance by standing on one foot. 1. Stand on one foot behind a sturdy chair, holding on for balance. 2. Hold position for up to 10 seconds. 3. Repeat 10 to 15 times. 4. Repeat 10 to 15 times with other leg. 5. Repeat 10 to 15 more times with each leg. 2. Balance Exercise - Walking Heel to Toe
These types of exercises can reduce the risk of health issues such as osteoporosis and arthritis. They can also help to improve your balance. We recommend doing the following exercises 2-3 times per week. Start off with 10 reps for each exercise and work your way up until you can do 3 sets of 10. These exercises can all be done at home with no ...
Balance 1 SidewayS walking A. Stand with your feet together, knees slightly bent. B. Step sideways in a slow and controlled manner, moving one foot to the side first. C. Move the other to join it. Avoid dropping your hips as you step. Perform 10 steps each way or step from one side of the room to the other. A B C
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