Can do it at home without buying equipment. Therapist recommends 6 types of exercises to help improve balance and stability

After last year, strengthening muscle strength has become more important. Strong training is one of the most effective ways to prevent sarcopenia, while building strong bones and improving balance and stability, reducing the risk of falling. Whether you are a novice or want to start running again after a long break, you can achieve results by doing it several simple exercises with your own body. According to Tom 's Guide, the physical therapist website for the design of sports for silver hairdressers often shares sports skills on social media. One of the short videos shares six types of sports suitable for seniors aged 70 to 90. These sports can be performed at home using existing food cans, chairs and tea towels.

1. Lateral step over

Place a can of food on the ground, stand next to one of the sides of the can, with both hands on the waist and the core muscles exert force. First lift one foot and cross the can head to the other foot, and then follow the other foot; repeat the same action, step back to the opposite side of the can head. The goal is to make 3 sets, each set is repeated 10 times.

2.Box squats

Find a paper box and place it on the chair to make sure the chair is firm and there are no wheels below. Squat down, bend your knees, keep your core force until your hips hit the paper box, stop, pushing down from your feet to return to your standing position, and exert force your hips while standing straight. After the ability has improved, it can be converted into a paper box with a lower height, and even does not store a paper box. Straightening your arms forward can make movement easier, while double hands can increase difficulty. There are 3 sets of goals, each set is repeated 10 times.

3. Standing hip extension

Standing hip extension

Stand facing the wall, and double-handed sticking to the wall to form support. Move your body's center of gravity to one of the feet, straighten the other foot, lift it back a few inches off the ground, keep the foot plate hooked up, and kick it back 10 times before changing the foot. The goal is to make 3 sets per foot, and each set is repeated 10 times.

4. Single leg slides

This exercise requires a tea towel. Stand with both feet open and stand with the same width as the pelvis, the core is exerting force, one foot is stepped on the tea towel, and the knees on both sides bent slightly. Let the foot on the tea towel slide outward, then slide back inside, then slide to the back of the body, slow down and maintain control, and the other parts of the body must remain unmoved, with only one foot moving. Repeat 10 times and change the foot, make 3 sets of each foot, and repeat 10 times for each set.

5. Standing hip flexion

Standing hip flexion

Standing against the wall, double-handed sticking on the wall to form support. The core exerts force, one foot knee bends 90 degrees, and lifts it up towards the body, then returns to the ground, switches the foot and repeats it, and continues to change the edge to lift the foot. The goal is 3 groups, each group is repeated 10 times.

6. Lateral toe taps

Double foot open and stand with the same width as the pelvis, with the core exerting force, and both hands into the waist. Lift a foot outward from the ground, lightly tilt the outer side floor downward, then retract it to the original standing position, and change the side to repeat the movement. The goal is 3 groups, each group is repeated 10 times.

If you want to reduce the difficulty, just complete one action at the beginning and then slowly increase the number of times; if you want to increase the difficulty, you can increase the action angle, such as removing the paper box from the chair, or increasing the length of the side step towards the stride. These movements can train the lower body and core muscles, and test balance and stability. Many movements train only one side of the body at a time, and you may find that one side is lighter to do, which is normal, while the weaker training helps to correct physical imbalance and reduce risk of falls.

@dr.nancy.dpt

All exercises can be modified to be easier or more difficult. Always hold onto a wall or counter if balance is an issue.#seniorfitness #seniorexercise #balancetraining #olderadults #activeaging #fitover60 #fitover70 #exerciseathome #fitnesstips #seniorliving #ageinggracefully #fittanyage #healthyaging #seniormability #balance

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