Loss of muscle mass, weakening bones and a diminishing sense of balance all contribute to making activities of daily living intimidating, even dangerous, for many seniors. A simple, functional step exercise may be the first step in your journey toward regaining control, confidence and your priceless freedom.
Preparation
Obtain a step, low bench or sturdy box turned upside down, ideally eight to twelve inches in height. With one foot placed on the step and one remaining on the ground, the angle of the elevated knee joint should be no less than ninety degrees, to avoid excessive strain to the working joints. Position yourself directly behind the step, with toes approximately six inches from its base and feet shoulder-width apart.
Exercise Execution
Slowly lift your right foot by flexing your right hip and knee, and place it on the step. Push through the heel of the elevated foot, extending the knee until the joint is nearly straight. When your left foot rises high enough, place it on the step as well. Carefully reverse the motion, stepping back to the ground with the left foot first, followed by the right. Repeat the exercise with the left foot leading in the elevated position and the right foot trailing. Alternate the leading foot in performing repetitions of the exercise.
Increase Muscle Mass
According to the USDA Agricultural Research Service, "Muscle mass begins to decline at a rate of about one percent per year," beginning at about the age of 45. Therefore, there is an urgent need in your senior years to maintain and increase lean muscle mass through exercise, primarily resistance training, like a simple step exercise. Carry free weights while performing this exercise and gradually increase the number of repetitions performed in order to further challenge your muscles.
Increase Bone Density
The National Osteoporosis Foundation (NOF) estimates, "Approximately one in two woman and one in four men over age 50 will have an Osteoporosis related fracture in their remaining lifetime." To counteract this danger, the NOF recommends engaging in "regular weight-bearing and muscle-strengthening exercise," in order to "optimize bone health." A step exercise you can assist you in the vital process of increasing your bone density.
Improve Balance
AARP.org identifies falls as the "most common cause of nonfatal injuries and hospital admissions for trauma among adults over 65." A key to preventing falls is the regular performance of exercises such as the step movement outlined above, in order to sharpen your sense of balance. As you progress in developing strength and balance, add a new challenge to the exercise: allow your trailing foot to hang freely at the top of the move, balancing on one leg.
