Exercises for Older Adults to Improve Strength and Balance

    Exercises for Older Adults to Improve Strength and Balance

    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.

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    Nerul-Seawoods, Mumbai:
    Shop No 18 & 19, Ground Floor Giriraj Housing Society Ltd Plot No 7 & 8, Sector 44, Palm Beach Road Nerul – Seawoods (West), Navi Mumbai – 400706

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    Ground Floor, Mohan Plaza-II, Sr. No-3 Hissa No-1, Near Potdar International School, Khadakpada Wayle Nagar, Kalyan (w) Pincode – 421301

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    Shop No-203, 2nd Floor, Rainbow Plaza, Near Shivar Garden Chowk, Pimple Saudagar, Pune – 411057

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    Row House No-2, Plot No – 88, Wing F, Nitron Landmark, Vimannagar, Pune-14

    FC Road, Pune:
    Shop No 9 to 13, Ground Floor, Mantri House, Next to Kotak Mahindra Bank, Fergusson College Road, Dnyaneshwar Paduka Chowk, Shivaji Nagar, Pune – 411005

    Lajpat Nagar, Delhi:
    C-11, Lajpat Nagar- III, New Delhi – 110024

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    SCO-58, Sector-56, HUDA Shopping Centre, Gurgaon – 122002 ( Near MORE Store)

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    Plot No.9, First Floor, Opp.IGL Gas Station, Sector-12A, Dwarka -110075

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    E 1/13, Sector-7, Opposite M2K Mall, Rohini, New Delhi – 110085

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    C-60, Sector-2 Main Road, Gautam Budh Nagar, Noida (UP) – 201301

    Indirapuram, Ghaziabad:
    403, Nitikhand 2 Near Swarn Jayanti Park , Opposite Bihari Market & Krishna Vista Gate No.3, Indirapuram , Ghaziabad UP-201014.

    Faridabad, Faridabad:
    1D, BP Hardware Chowk, Faridabad. PIN – 121001

    HSR Layout, Bengaluru:
    No #. 244, 17Th Cross, 7th Sector, Near BDA Complex, Opposite vasan eye & dental care hospital, HSR Layout, Bengaluru – 560102

    Koramangala, Bengaluru:
    Plot No 137, Ground Floor, 5th Block, JNC Road, Koramangala, Bengaluru – 560095

    Marathahalli, Bengaluru:
    UB ELEGA, No Marathali, 90, Outer Ring Rd, Jyothi Puram, Kartik Nagar, Marathahalli, Bengaluru – 560037

    Kalyan Nagar, Bengaluru:
    #803,Ground Floor, SS Comforts, 2nd Cross, HRBR Layout, 1st Block, Kalyan Nagar, Bengaluru – 560043

    Hyderabad, Telangana
    Konda Pride, Plot No, 1299c, 2 Floor, Rd Number 1, Near IOC Petrol Pump, Jubilee Hills, Hyderabad, Telangana 500033

    Nashik
    Shop No 8, Punyasmruti Apt, Opp to Body Master Gym, B Road, Behind Water tank, Nashik 422007

    Bhopal
    C-39 Padmanabh Nagar, Raisen Road, Bhopal. Madhya Pradesh- 462023

    Exercises for Older Adults to Improve Strength and Balance

    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
    • Shoulder and upper back stretch
    • Ankle rotations
    • Back Leg Raises
    • Side Leg Raises
    • Raise Your Arms for Upper Body Strength
    • Stretch Your Lower Body
    • Stretch Your Upper Body
    • Hand and Finger Exercises
    • Calf Stretches
    • Neck Stretch
    Exercises for Older Adults to Improve Strength and Balance

    Exercises for Older Adults to Improve Strength and Balance

    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.

    Exercises for Older Adults to Improve Strength and Balance

    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.

     

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