Page 51 - seniors today november 2020

Fitness
Balance &
Stability
Maintaining good physical balance
can reduce the chances of falling
or tripping up. Dr Balaji Gandhi
explains which exercises can help
Loss of balance and frequent falling is the
one of the common problems in elderly
people. Having good balance means
being able to control and maintain your
body’s position, whether you are moving
or remaining still. Good balance helps
you walk without staggering, get up
from a chair easily, climb stairs without
tripping, and bend over without falling.
Good balance is important to help you get
around, stay independent and carry out
daily activities.
Balance exercises, along with certain
strength exercises, can help prevent falls
by improving your ability to control and
maintain your body’s position.
Balancing exercises
Side Leg Raises: Stand behind a chair or
counter with one or both hands resting on
it for support. Lift your right leg out to the
side and repeat 10 times for each leg.
SENIORS TODAY | ISSUE #17 | NOVEMBER 2020
Clock Reach: Begin standing, holding a
chair with your left hand. Imagine a clock
with 12 o’clock in front of you and 6 behind.
Stand on your left leg, bring your right arm
to 12 o’clock and reach to 3 o’clock to your
side, and 6 o’clock towards the back. Repeat
with other side
Flamingo Stand: Stand with feet together
and arms relaxed at sides. Hold onto a chair
for support if needed. Bend one knee to lift
the foot slightly off the ground and balance
with your other leg. Hold for 10 seconds
and repeat with other leg.
Brushing Your Teeth Exercise: Stand by
a flat tabletop or counter. Lift your right
foot a bit. With your right arm, brush the
upper left corner of your mouth (with a real
or imagined toothbrush) for 30 seconds.
Now put the toothbrush in your left hand,
and raise your left foot. Brush the upper
right corner of your mouth for 30 seconds.
Switch again, putting the toothbrush in
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