Page 41 - Seniorstoday January 2022 Issue

It’s best to start off with a simple balance
exercise for seniors. Here’s how you do this
one: stand behind a steady, solid chair (not
one with wheels), and hold on to the back
of it. Lift up your right foot and balance on
your left foot. Hold that position for as long
as you can, then switch feet.
The goal should be to stand on one foot
without holding onto the chair and hold
that pose for up to a meeting.

Exercise 2: Walking Heel to Toe
to your right foot and slowly lift your left
leg off the ground. Hold that position for
as long as possible (but no more than 30
seconds).Slowly put your foot back onto the
ground, then transfer your weight to that
foot. Slowly lift your opposite leg. Start by
doing this exercise for balance five times
per side, then work your way up to more
repetitions.

Exercise 4: Clock Reach

You might read this and wonder, “How is
walking an exercise to improve balance?”
This exercise makes your legs stronger,
which enables you to walk without falling.
Put your right foot in front of your left foot
so that the heel of your right foot touches
the top of the toes of your left foot. Move
your left foot in front of your right, putting
your weight on your heel. Then, shift your
weight to your toes. Repeat the step with
your left foot. Walk this way for 20 steps.
You’ll need a chair for this exercise.
Exercise 3: Rock the Boat Imagine that you are standing in the centre
Stand with your feet apart, so that the space of a clock. The number 12 is directly in front
between them is the same width as your of you and the number 6 is directly behind
hips. Make sure both feet are pressed into you. Hold the chair with your left hand. Lift
the ground firmly. Stand straight, with your right leg and extend your right arm so
your head level. Then, transfer your weight it’s pointing to the number 12. Next, point

SENIORS TODAY | ISSUE #31 | JANUARY 2022 41