Page 52 - seniors today november 2020
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Breathe in as you slowly lower your leg.
Repeat 10 to 15 times. Repeat 10 to 15 times
with other leg. Repeat 10 to 15 more times
with each leg.
One-Legged Clock with Arms: Balance on
one leg, torso straight, head up, and hands
on the hips. Visualize a clock and point
your arm straight overhead to 12, then to
the side (three), and then circle low and
around to nine without losing your balance.
Fear of falling while walking increases as one ages Increase the challenge by having a partner
your right hand and lifting your left foot. call out the different times to you. Switch to
Brush the lower left corner of your mouth. the opposite arm and leg and repeat
Repeat on the other side. Single-Leg Dead Lift: Balance on your
Living Room Walk: Walk slowly across left foot, engage the abs, and bend forward
your living room. While walking, slowly at the hips while reaching toward the
turn your head as far to the right as you ground with your right hand. Hold on to
can. Walk back to your starting point, a five- to 10-pound weight (about 3-4kg)
slowly turning your head as far to the left as and raise your right leg behind you for
you can.
Strengthening exercises
Back Leg Raises: Stand behind a sturdy
chair, holding on for balance. Breathe in
slowly. Breathe out and slowly lift one leg
straight back without bending your knee or
pointing your toes. Try not to lean forward.
The leg you are standing on should be
slightly bent. Hold position for 1 second. Good balance is important to help you get around, stay
independent and carry out daily activities
counterbalance. Tighten the buttocks as you
return to the starting position. Keep your
knee relaxed and back flat throughout the
movement. Switch legs.
As exercises get easier, modify them by
moving arms, head or closing eyes. For
added challenge and fun, include balance
boards, balance cushions, or sturdy foam
rollers. You can even just stand on a pillow
and do some of the exercises. Keep safety
in mind at all times: remove objects around
you and stand near a wall or stable surface
As exercises get easier, you can modify them, and add
challenges and fun in case you lose your balance.
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