As we grow older, maintaining our balance becomes more of an issue. This is due to the atrophy (loss) of muscles that takes place in adults as they age. This process is known as sarcopenia, and the loss of muscle can lead to decreases in strength and in turn affect the body’s ability to balance. To deal with sarcopenia, the best thing you can do is maintain a healthy diet and exercise regularly to maintain your muscle mass and keep your body fit. In this article, we cover several exercises you can try to improve your strength and balance. These exercises are for everyone regardless of your level of fitness.
Find a solid and stable chair with back support. We recommend doing this exercise in a place where the chair can have a firm grip on the floor. You can also push the chair up against a wall to prevent it from sliding. Here’s what you need to do:
- Grab the back of your chair with one hand and try and maintain a stable posture.
- Lift your right foot and hold it with your other hand if necessary.
- Hold the position for as long as possible.
- Switch legs and hold the position for the same amount of time.
- When ready, continue the exercise without the use of the chair.
Do this exercise on a ground, level surface either in shoes or bare feet. Make sure the ground is clear of any obstructions. You may draw a line on the floor in chalk or with something removable to assist you in identifying the exercise space. Try this now:
- Raise your arms to your sides to maintain your balance.
- Walk in a straight line for 30 steps forwards and back to your starting position to warm up.
- Repeat the exercise, but this time pausing for three seconds every time you raise your foot.
Do this exercise on a ground, level surface next to a support like a chair or a wall which you can grip onto if you begin to lose your balance. We recommend doing this exercise in either shoes or bare feet:
- Stand with your feet shoulder-width apart.
- Raise your left leg slightly and maintain your balance before extending it forwards.
- Hold this extended position for 15 seconds.
- Repeat this exercise with the other leg.
- When you’re able to maintain your balance consistently, make this exercise more difficult by raising your opposite hand to the elevated foot.
Live a Healthy Life at Discovery Village At Southlake
At Discovery Village At Southlake, we are deeply concerned with the health and wellness of our residents. To promote a healthy lifestyle, our exclusive senior lifestyle programs also include exercise programs in our safe, specially designed, exercise facilities. We offer various programs of varying levels to cater to residents of different abilities and backgrounds. Our exercises for seniors range from fun social exercises like Zumba, to workout sessions in our community gym.