Falls are one of the most common causes of injuries and fatalities among senior citizens worldwide. By working out, you may strengthen your body and improve your balance, allowing you to walk with more poise and confidence.
Rock the boat
Standing balance issues can be treated with the use of this easy exercise. For greater stability, hold onto your leg, or lift your leg high for a more difficult stance. If you require assistance, a chair or cane can be used to help you get up and down.
Single limb stance
Hold on to the back of a sturdy chair and balance on your left foot while raising your right foot. Aim to maintain the one-footed position for up to a minute without clinging to the chair.
Marching
How high can you lift your thigh? Try lifting it as high as you can and hold onto the back of a chair for support. After 10 marches on each leg, switch legs and repeat the exercise 10 times until you have completed all the steps in the marching drill.
Clock reach
With your left-hand cling to a chair, and with your right arm extended towards the number 12. Point your arm next in the direction of the number three, then back towards the six. Do this exercise twice for each side. Always maintain a forward-facing gaze.
Foot taps
Start by lifting your left leg and tapping it against a stairwell or step. After 15 to 20 repetitions, transfer to using your right leg. If you feel comfortable doing so as your balance gets better, you can walk up the stair instead of merely tapping them.