As people age, they tend to decrease their levels of physical activity. This causes muscles to atrophy, joints to stiffen and bones to lose density. According to Elder Gym Senior Fitness, other factors that lead to decreased balance include spinal degeneration, vision problems and strength losses including inability to lift feet adequately while walking. Muscular coordination, core strength, single leg and walking exercises need to be incorporated into a fitness routine to improve balance for the elderly.
Standing Exercises
One-legged standing balances will help recruit muscles needed to maintain balance and prevent falls. Start by holding onto the back of a chair or wall for support. Perform rear leg lifts to strengthen the glutes by slowly lifting one leg behind you, but lift it only one to two feet. Hold the top position for three seconds, lower leg and repeat. Repeat 10 to 15 times per side.
Stability Ball Exercises
These exercises will activate your abdominal muscles, which are essential in balance maintenance. Sit on a stability or Swiss ball with both feet flat on the floor, and stabilize yourself by holding onto a chair or the sides of the stability ball. Alternate lifting your right and left leg off the floor, bringing your knees up toward your chest. Slowly lower them back to the floor with control. As a progression, try hip rotations. Start in the same sitting position on the ball. Lift one leg and slowly circle the leg to the inside for three rotations, and to the outside for three rotations.
Quadruped Exercises
The quadruped position places you on your hands and knees on the floor. These activate the abdominal muscles and strengthen the core. Try extending your right arm forward and your left leg backwards so they finish in a horizontal position and your body is straight from finger tip to toe. Slowly lower back down and repeat on the other side.
Marching
Only perform these exercises if your balance has improved or you have a partner to hold. Walk slowly and lift alternating knees so your thighs are horizontal with the floor. Each leg should take about two seconds to lift to the horizontal position, and two seconds to return to the ground. Engage your abdominal muscles and do not allow your hips to drop when you lift your legs. These will strengthen the hips and prevent falls during walking.
Mind and Body
Yoga and tai chi are mind and body exercises that help improve flexibility, and increase strength and coordination, and can be performed in the comfort of your own home. Debbie Kahan, a senior yoga specialist, states that the mind and body are connected. Because the body needs to be worked to maintain balance, the mind must also be worked to assist the body. A variety of yoga DVDs are targeted specifically to seniors, guiding viewers through activities such as chair yoga and basic poses.
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