As you age, balance disorders increase as a result of changes in muscle strength and function and a reduction in motor responses, according to the American Council on Exercise. In addition, as your age progresses beyond 60, your body's ability to use oxygen for activities declines, which can affect your ability to perform simple daily activities such as climbing a flight of stairs. However, with specific exercises and a cardiovascular training program, you can improve your balance and oxygen uptake.
Cardiovascular Exercise
Step 1
Walk on a treadmill, ride a bike, climb stairs or use an ellipitcal at a reduced pace for a five-minute warmup.
Step 2
Increase your exercise pace to a speed that elevates your heart rate. Use the talk test to determine your exercise intensity. Carry on a conversation while exercising to keep your heart rate within a moderate intensity level.
Step 3
Perform your cardiovascular acvitity for at least 30 minutes. Split up your workout into three sessions of 10 minutes if you cannot complete 30 minutes at one time.
Step 4
Slow your exercise pace for five minutes to cool down your body.
Step 5
Repeat your cardiovascular exercise at least five days a week.
BOSU Squat
Step 1
Place a BOSU on the floor with the dome side up.
Step 2
Stand on the dome of the BOSU. Position your feet directly underneath your hips with your toes facing forward.
Step 3
Perform a squat by bending your knees and slightly lowering your hips.
Step 4
Ask a partner to throw a 3-to-5-lb. medicine ball at you as you squat. Catch the ball as you squat and throw the ball to your partner as you stand.
Step 5
Repeat for eight to 10 squats.
Step 6
Perform BOSU squats two or three days a week. Allow one day of rest between workouts.
Stability Ball
Step 1
Sit on top of a stability ball with your knees bent and feet on the floor.
Step 2
Cross your arms over your chest.
Step 3
Tighten your stomach as you straighten your right leg to lift your right foot off the floor. Maitain the lift for three to five seconds. Return to start position.
Step 4
Complete eight to 10 leg lifts on both legs.
Step 5
Perform leg lifts two or three times a week. Allow one day of rest between workouts.
Tips and Warnings
- Close your eyes during the BOSU and stability ball exercises to increase the balance training.
- Check with your doctor before beginning any exercise program. Use the proper-sized stability ball. Measure the ball by sitting on the top with your feet on the floor. If your knees and hips bend to a 90-degree angle, the ball is the correct height. If your hips are higher than your knees, use a smaller ball. If your hips are below your knees, select a larger ball.
Member Comments