As adults age, it becomes more and more important to strengthen the muscles in the ankles and legs that stabilize the body and contribute to balance. Failure to strengthen these muscles can lead to higher incidents of falls, which can lead to broken bones and other serious injuries. Aside from preventing falls, ambulatory exercises will help aging adults feel stronger and more confident in their activities of daily living. The Centers for Disease Control and Prevention recommends that older adults perform 150 minutes of moderate intensity aerobic activity a week and strengthening exercises at least two days a week.
Endurance Activities
Tai chi is a low impact activity that has been shown to improve balance, flexibility, leg and lower body strength and decrease arthritis pain and risk of falls. Additionally, studies have found that regular tai chi results in decreases blood pressure in older adults, according to the National Center for Complementary and Alternative Medicine.
Water aerobics have been found to improve joint pain, strengthen muscles and improve balance in older adults. Additionally, the warmth and buoyancy of the water is soothing and helpful for improved flexibility. The Arthritis Foundation offers many aquatics programs at local senior centers and community centers that are taught by certified professionals.
Cardiovascular activities such as walking or riding a stationary bike also improve leg strength. Exercising with a group is a good way to ensure safety, especially if just starting an aerobic exercise routine.
Seated Exercises
Exercise bands of different resistances offer a simple, progressive routine for increasing ankle strength and balance. Move the bands around to perform a range of different motions. Begin seated, with the band attached to a stable device. Hook the foot into the loop and pull, bringing the toe closer to the body. Next, hold the band with the hands and hook the foot in the other end. This time push, moving the toe away from the body. Try this same technique moving the ankle left, right and in an inward and outward rotating motion for balanced strength.
Substituting an exercise ball for a chair is a good way to help improve the balance and stabilizing muscles. If opting to try this, be sure to have someone spotting in case balance is lost.
Upright Exercises
"Step ups" using a raised surface or staircase can help build leg muscles and reduce the risk of falls while walking up and down the stairs. When performing this exercise, begin with one step and alternate the leg that steps up and down each time. If one legs is injured or weaker, practice stepping up with bad leg, and down with good leg until equal strength has returned
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Maneuvering through obstacles with a partner is a good way to improve agility and reduce the possibility of tripping on objects on the floor while at home. Practice stepping over objects and moving aside from objects with a partner close by in case balance is lost.
Floor and Table Exercises
Simple floor exercises can increase stabilizing muscles and improve strength in the hips and lower back. While lying on the back with knees bent, lift the pelvis slowly off the floor while tightening the buttocks and legs. Hold this "bridge" keeping the legs and stomach in line, and without overarching the back. Hold this position for 10 seconds and then slowly lower. Next try lying on the back and slowly tilting your pelvis inward as if trying to flatten the small of the back. Hold for 10 seconds and slowly release.
Other simple floor or table exercises include four-way leg lifts. Begin on the back, keeping the legs straight and lifting the right leg slowly using the hip. Hold for three seconds and slowly bring the leg back down. Next, lay on the side so the right leg is facing out. Lift the outer leg up, performing the exercise in the same way as on the back, holding for three seconds. Then, move to the stomach and, using the hamstring and buttocks muscles, lift the right leg up slowly. Again, hold for three seconds and slowly lower the leg down. Finally, move to the other side, so the right hip is resting on the table. Curl the left leg around so the foot can help balance, and lift the inner leg up toward the ceiling. Perform 10 repetitions in each position, then repeat with the left leg. Weights can be added to the ankles as strength progresses.
Precautions
Before beginning an aerobic exercise program, check with your physician so she can help you find one that suits your needs and progresses at a level you are comfortable with.
Be sure to stretch gently after exercise to improve muscle and joint flexibility
While performing exercises in the side-lying position, place a pillow between the legs. This is especially important if you have existing hip problems.
When upright and walking, be sure to have someone walking alongside for balance and in case of any falls.
