Every day for an older person balance can become a double-edged sword, since you are fine in a moment and suddenly, you can feel vertigo or dizziness, stumble, collide between many things and lose it, so it is very helpful to always perform balance exercises and avoid serious incidents.
In addition to falling the person, can suffer injuries that in many cases can become more serious and be fatal at the end of everything, since a fall can cause fractures in arms, hands, ankles or even the hip.
For this reason and to avoid all this, also prevent disability after an accident a dose of balance exercises daily before, during or after doing the usual training, can help make the change in each muscle of the body.
They can be performed as and when you want since they are similar to those used in any routine interspersing daily comprehensive strengthening exercises in the week for a greater benefit of the training to which the body is adapted and thus strengthen it in all angles.
What do you need for Balance Exercises – Do Balance Exercises?
- Leg lifts up with knees toward chest.
- Raise your legs to your sides for a few seconds.
- Bend your knees with your arms outstretched.
- Stand with your heels supporting the weight of your body.
- Stand on tiptoe with your toes supporting the weight of your body.
- Walk back and forth in sequence.
- Walk with your toes forward.
- Walk with your heels back.
- Walk quickly with one foot in front of the other touching lightly.
- While standing, grab one of them from behind and hold the weight of the body for a few seconds. Alternate.
- Take care of your breathing with each exercise.
- Always keep your back straight and look straight ahead.
- Consult with a specialist in case of any eventuality during the exercises.
- Perform them daily for better performance.
Instructions for Balance Exercises – Doing Balance Exercises
Balance is a fundamental part when walking, running, going to one side or another, and you must maintain it so as not to fall, achieving the stability that all the weight of your body needs to avoid any accident that may impair the proper functioning of your limbs.
Of course, young people and adults have a good foundation to maintain their stability, but babies and more than all older adults are the ones who tend to fall if they do not have a support or some support that helps them perform their tasks normally.
That is why the elderly should perform balance exercises to ensure they can walk without any problems or stumbles that can seriously harm any part of their body and need a visit to the emergency room and subsequent confinement in a bed.
Instructions
- Stand on one foot holding the position for 15 seconds, being able to hold on to a chair or other support for more stability of the exercise and alternate the two feet, making a sequence of 15 or 20 of each foot and thus feel the pressure of the muscle.
- Walking from heel back keeping your back straight and looking straight ahead, as long as you have nothing that can hinder you, should be slow and alternating the two feet to do well without slouching and pressing the calf muscles.
- Walk on tiptoe forward with your eyes straight ahead and your arms extended to your sides always slowly and keeping your eyes up and your back straight without bending or slouching for greater resistance of the legs.
- Each of these exercises can hurt in the part of the calves and arms, but that is the signal that tells us that the muscles are working perfectly, which leads to improving balance.
- Walk in a straight line forward alternating one foot and the other, always trying to rub the tip of one with the heel of the other, keeping the back straight and without bending the head trying to do it perfectly.
- Walk forward extending your legs as much as possible with your arms open to the sides alternating each foot for a better result on both sides, always with your back straight and with your eyes straight ahead.
- On your knees place your hands in front of the body and keep your gaze fixed on the front also lift one foot and one hand on the same side leaving the weight of the body only with one knee and the other hand alternate to work both sides of the body.
- The previous exercise should be done effectively as long as the weight of the body is supported for 10 to 15 seconds on each side so that both sides can be worked and thus achieve an efficient balance.
- Standing again, lift one foot and the opposite arm to the side and support the weight of the body for 10 to 15 seconds with the look straight ahead and the back straight, repeating the exercise with the other foot and alternating it to make a series of 8.
- Squatting raise one foot and leave all the weight of the body with the other foot, trying to stay in the position between 5 or 10 seconds repeating the exercise with the other foot and always alternating it to work both parts of the body equally.
- Jump by placing half of the body to one side and fall into a straight and front position doing it alternately from one side and the other several times on each side so that you can strengthen the muscles of the abdomen and legs at the same time.
- If you want you can use a large exercise ball and sit on it lifting one leg as much as you can and arms to the sides holding the position for 10 or 15 seconds and repeating with the other foot to work both parts of the body.
- Any routine that includes a series of these exercises can increase the performance of people when walking, exercising, practicing any sport and other activities that need the use of their body to the fullest.
- It is necessary to include exercises that help strengthen the muscles of the legs and arms in order to improve balance when performing any activity other than daily tasks, such as extreme sports as well as games and walks with children.
- Each exercise that is performed should have a point of attention to strengthen that area mainly among which you can name the lumbar part in the back, hip, legs and ankles, trying to warm up before each exercise.
Balance Exercise Tips – Do Balance Exercises
- If by chance you feel that you do not stay stable with each of these exercises you can use accessories that are close to you, either a table, chair, a wall or a bar that helps you maintain balance until you manage to do it alone and without supports.
- After a while of exercising, and you feel more progress you can try to see from one side to the other as long as you keep your back straight and feel that the muscles are being worked efficiently and positively.
- Muscle training becomes an important part for athletes and bodybuilders which means that each of us must perform these types of balance exercises to keep our body strengthened like theirs.
- The exercises that strengthen the ankles and legs can be used as balance exercises as long as they do not force themselves much while exercising, remember that they are the ones who maintain all the weight of the body.
- If you are new to this type of exercise routine that helps you with your balance, you should consider using a support that helps you support the weight of the whole body, as they are a bit rough and can become a bit painful.
- If you feel dizziness or vertigo at the precise moment of performing the balance exercises, you should consult a specialist who will diagnose any other ailment or disease and you should treat it differently.
- If you train daily, it is good to include any of these exercises that can help stabilize any movement of the body and especially of the extremities helping even with ailments in the spine or deviations in the posture of any part of the body.
- You do not necessarily have to maintain an exercise routine to keep your body in shape, you will achieve better results if you include different routines for as long as you want either a different one per day to achieve the goals you want with the training.
We recommend you also read the following post: Stretching Exercises – How to Do Stretching Exercises and Leg Exercises – How to Do Leg Exercises