Fall prevention is an important part of maintaining a healthy lifestyle for seniors. There are many things you can do to stay safe at home, such as making modifications that will allow you to remain independent without fear. For example, getting rid of throw rugs, adding lighting and non-slip mats, and installing ramps for increased mobility are all great ways to make your home safer. However, daily exercise is just as important when it comes to ensuring your continued good health.
Fortunately, there are many simple ways you can stay in shape and keep your mobility up. You can even use some light fitness equipment at home so you don’t have to worry about joining a gym. Resistance bands, free weights, a treadmill and stability balls are all great places to start, and they won’t bust your budget. You can also use simple props to aid in your workouts, such as chairs. This will ensure you feel comfortable throughout the routine and won’t have balance issues.
Keep reading to get some exercise tips for seniors to work out every day and keep your mobility in great shape.
When it comes to fall prevention exercises, it’s best to start off simple. Begin by standing behind a chair, holding onto the back for balance, and lifting one leg up for 10 seconds. Put that leg down, and repeat with the other. You can start by only coming up a few inches off the ground if that makes you feel more stable, but the goal is to raise your feet up a little with each round of exercise.
Yoga is a fantastic way to gain stability and balance because it focuses on stretches and poses that strengthen your muscles. Start by looking for a tutorial online or a local class specifically tailored to a senior’s needs. Sometimes these classes use props for stability or are done in the water to help those who don’t exercise regularly feel more comfortable. Once you know which poses feel the best, you can do them at home.
One great exercise to try is to walk heel-to-toe in a straight line. Choose a focal point across the room and walk deliberately to that point, touching your feet together with each step, or as close to it as possible. If you are worried about balance issues and have a cane, you can use that for stability as you go along. This is a good one to try during outdoor walks.
A good workout for building both strength and balance is a toe-touch, which involves slowly rolling down from a standing position with your fingers extended toward your feet unless you have Osteoporosis. Don’t push yourself too far; only go as far down as your muscles will comfortably allow. You never want to encounter pain during these exercises, and if you do, move out of the position as gently and safely as possible and take a break.
Fall prevention is extremely important for seniors of any age, but it’s essential that you go about it safely. Talk to your doctor before beginning any new workout regimen, and use props or tools for stability when possible. With a good plan and a few of these exercise tips for seniors, you can build up strength and balance that will help you stay safe for years to come.