Seniors, Regain Balance With These Exercises

Seniors, Regain Balance With These Exercises

As people age, losing balance becomes a significant concern. A loss of balance can easily result in a fall, which is the leading cause of injury for adults aged 65 and older, according to the U.S. Centers for Disease Control and Prevention (CDC). The CDC reports that over 14 million adults, or 1 in 4, experience falls each year.

Fortunately, some exercises can greatly improve balance and lower the risk of falling. Spending five to ten minutes on balance training two to three times a week can greatly improve an individual’s quality of life. Eat This, Not That has compiled a list of the 12 best exercises for restoring balance after the age of 60. The following are step-by-step instructions for these trainer-approved exercises.

1. Dumbbell Goblet Squats

    • Hold a dumbbell close to your chest while maintaining an upright posture.

    • Keep your core tight, bend your hips and knees, and squat down until your thighs parallel the floor.

    • Push through your heels and hips, flexing your glutes and quads, and return to the starting position.

    • Perform three to four sets of 10 to 12 repetitions.

2. Step Ups

Before starting, find a step, workout bench, plyo box, or chair to perform this exercise.

    • Place one foot on the step.

    • Keep your chest tall and your core tight as you lean into the heel of the front leg, pushing off of it to raise the other foot and step onto the surface.

    • Flex your quad and glute at the top of the movement.

    • Return to the starting position by stepping down with one foot, then the other so that both feet are on the floor.

    • Perform another repetition.

3. Split Squats

    • Start in a standing position, holding a dumbbell in each hand by your sides.

    • Get into a staggered stance with one foot forward and one foot behind you.

    • Slowly lower into a lunge until your back knee touches the floor.

    • Get a strong stretch in the hips of your back leg, then push through the heel of your front foot. Flex your quads and glutes as you return to the starting position.

    • Perform three to four sets of 10 repetitions per leg.

4. Side Plank Hip Lifts

    • Start in a side plank position by lying on your side, extending your legs, and placing (or stacking) one foot on top of the other. Keep your forearm on the floor.

    • Keep your core tight, and your glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques.

    • Perform three to four sets of eight to 10 reps on each side.

5. Plank to Pushup

    • Start in a forearm plank position by lying down on the floor. Place your forearms on the floor, with elbows directly under your shoulders. Place your palms either flat on the floor or clasped together. Keep your body straight from your head to your toes.
    • Push yourself up with one hand and then finish with the other hand to assume a high plank.

    • Return to the forearm plank position, lowering one arm at a time.

    • Start the movement with the other arm, alternating between your planks and pushups.

    • Perform three to four sets of three to five repetitions per arm.

6. Glute Bridge with a Reach

    • Lie on your back and bend your knees Place your feet flat on the floor and your palms up.

    • In this position, drive through your heels to lift (bridge) your hips up as high as you can without arching your back. Squeeze your glutes hard at the top and hold them there.

    • Once you’re at full extension, bring one arm up and reach across your body, aiming to touch the floor.

    • Bring your hips down and return to the starting position.

    • Repeat the exercise on the other side.

7. Side Elbow Planks

    • Start with a side plank position by stacking your feet and aligning your shoulders with your wrists. Press your elbow into the floor.

    • Lift your hips up and forward while bracing your abs.

    • Hold the position for 20 to 30 seconds before switching sides.

    • If the regular side plank position is too challenging to hold, start with the bent knee version instead while you build your core strength.

    • Hold the position for 20 to 30 seconds per side.

8. Suitcase Carry

    • Stand with your feet shoulder-width apart and hold a dumbbell by your side.

    • Brace your abs, then start walking for 30 to 50 feet.

    • The weight may pull you down to one side, but resisting it will work your core. Focus on keeping your core engaged and controlling the weight.

    • Once you have completed the distance, stop, turn around, and switch the weight to your other hand. Then, walk back to the starting position.

    • Carry the dumbbell for 30 to 50 feet.

9. Walking Lunges

    • Stand with your feet shoulder-width apart. Then, take a big step forward, putting the weight into your heel.

    • Lower your hips in a lunge position by dropping your back knee toward the floor. Make sure your bended knee does not touch the floor. Keep your back straight.

    • As your knee approaches two to three inches off the floor, push off the front foot and take a big step forward with your back leg to enter directly into the next repetition.

    • Repeat this movement for the target time.

10. Single-Leg Stands

    • Stand up straight and lift one foot.

    • Balance on one foot for 30 seconds, maintaining an upright posture.

    • Switch sides.

11. Single-Leg Stands on Unstable Surface

For this exercise, use an unstable surface, such as a pillow, foam pad, balance pad, rolled-up yoga mat, seat cushion, or another unstable device under your standing foot. For safety purposes, do this exercise next to a table or another sturdy object.

    • Perform a single-leg stand by standing up straight on the unstable surface and lifting one foot.

    • Balance on one foot for 30 seconds, maintaining an upright posture.

    • Switch sides.

12. Single-Leg Three-Way Touch

    • Balance on one leg.

    • With your other leg, stretch your foot forward two to three feet in front of you and gently tap the floor. Avoid putting any weight on this foot.

    • Bring your foot back and tap your foot to the side.

    • Then, bring your foot back and tap your foot behind you, rotating your torso and hips 90 degrees as you step your foot backward.

    • Repeat the cycle on each side for the target time.

Source Links:

https://www.eatthis.com/exercises-to-regain-balance-after-60/
https://www.cdc.gov/falls/data-research/index.html

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