Exercise is an important tool for seniors to use to stay independent, according to the National Institutes of Health. Strengthening exercises prevent muscle loss. Stretching exercises keep the joints flexible. Activities like walking, swimming, and biking maintain cardiovascular health, while balance and coordination exercises prevent falls. Coordination exercises for seniors are easy to perform and require no additional equipment.
Standing on One Foot
Stand behind a chair without wheels. Place one or both hands on the chair for support, if you need it. Shift all your weight to the right leg and lift the left foot off the ground. Hold this position for 15 to 30 seconds then switch and perform the exercise using the left leg and right foot. Try this exercise with open and closed eyes. Work to increase the time you are able to stand on one leg with and without support.
Heel Toe Walking
Stand with your feet hips distance apart and toes pointed forward. Step one foot forward in front of the other, leading with the heel. Follow through by rolling onto the ball of your foot. Perform the same movement using the other leg. Complete this movement, walking across the room for five to six complete steps.
Side Steps Over an Object
Place a large rolled up towel on the floor. Stand with your feet parallel to the towel and hip distance apart. Step sideways over the towel with slow and controlled movements, placing your foot on the ground and on the opposite side of the towel. Step the foot back over the towel, placing the feet side by side. Complete this stepping over and back movement 10 to 12 times then switch and perform the movement using the opposite foot.
Stability Ball Sit
Place a 55 to 75 cm stability ball up against a wall for support and stability. Have a seat on the stability ball. With your feet hip distance apart, place your hands on both sides of the ball. Lift both arms up to shoulder height and hold them out to she side for 15 to 30 seconds before placing them back on the ball. Repeat this exercise two to three times. If performing this exercise is easy, attempt it with the eyes closed, or with one foot lifted off the floor.
