Exercises for Older Adults Physical activities are always good for everyone from youngsters to older people. Here we will talk about senior citizens as they are always prone to fall, which cause injury or death. Every year it has been noticed that 33% older adults experience fall related injuries like hip fracture, knee fracture, etc. These fractures take away the independent life of older people and they have to depend on someone for every aspect of life. Balance and strength exercises are a great help for older people to prevent falls and maintain position. These simple exercises can be done anytime, anywhere, no need to visit any therapist or gym. Today we will give some tips on balance and strength exercises practices.

Exercises for Older Adults

Best Balance and Strength Exercises

• Standing on One Foot
  
• Walking Heel to Toe
  
• Balance Walk
  
• Single Limb Stance
  
• Balancing Wand
  
• Shifting Weight
  
• Wall pushups
  
• Shoulder blade squeeze
  
• Knee lifts
  

Benefits of Balance and Strength

Exercises for Older People

1. Physical activities increase your body endurance and also increase your breathing and heart rate.
   
2. If older people practices strength exercises then their muscles will get stronger.
   
3. Flexibility exercises stretch your muscles and can help your body stay limber.
   
4. Above all balance exercises help prevent falls.
   

Here we are sharing an example of seven days exercises routine one can start with:

Disclaimer: Before starting any exercises, consult your doctor.

Day 1: 15 minutes walking twice in the morning and evening. 15 minutes strength, balance and flexibility exercises in the morning.

Day 2: 30 minutes swimming or cycling in the morning. 30 minutes strength, balance and flexibility exercises in the morning.

Day 3: Rest in the morning. 30 minutes balance and flexibility exercises in the evening.

Day 4: 15 minutes walking twice in the morning and evening. 15 minutes strength, balance and flexibility exercises in the morning and evening.

Day 5: 30 minutes swimming or cycling in the morning. 30 minutes balance and flexibility exercises in the morning.

Day 6: Rest in the morning. 30 minutes balance and flexibility exercises in the evening.