As we age, maintaining strength and balance is important for health and wellbeing. Strengthening muscles and improving balance can help us prevent falls, improve our overall health, boost our mental health and can also help our quality of life.
Exercise that strengthens your lower body, your core and your upper body will assist you with improved balance. Improved balance can help you prevent falls. Here is a list of a few exercises trainers and therapists may recommend.
- Strength Training:
- Chair Squats: Strengthens the legs and improves balance. Sit and stand from a chair without using your hands.
- Crunches: Strengthens your core and helps with balance. Lay on your back with knees bent while lightly placing your hands behind your head. Lift your head, neck and shoulders off the floor and tighten your stomach muscles during the exercise.
- Wall Push-Ups: Strengthens the upper body. Stand a few feet from a wall and push your body towards it and back.
- Bicep Curls: Use light weights or resistance bands to strengthen the arms.
- Balance Exercises:
- Single Leg Stands: Stand on one leg for 10-30 seconds, holding onto a chair for support if needed.
- Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
- Tai Chi: A gentle form of martial arts that improves balance and coordination
Healthy eating, regular check-ups, mental well- being and home safety tips are additional items to consider as we age.
- Healthy Eating:
- Balanced Diet: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats
- Hydration: Drink plenty of water throughout the day to stay hydrated.
- Limit Processed Foods: Reduce intake of foods high in sugar, salt, and unhealthy fats.
- Mental and Emotional Well-being:
- Stay Socially Active: Engage in social activities, join clubs, or volunteer to stay connected with others
- Mental Exercises: Keep the mind active with puzzles, reading, or learning new skills.
- Regular Health Check-ups:
- Routine Screenings: Regular visits to the doctor for screenings and vaccinations.
- Medication Management: Keep track of medications and take them as prescribed.
- Safety at Home:
- Fall-Proofing: Remove tripping hazards, install grab bars in bathrooms, and ensure good lighting throughout the home
- Emergency Plan: Have a plan in place for emergencies, including a list of emergency contacts.
Walking is another exercise that can improve your strength, endurance and many other areas of your health journey.
There are many people who can help you create an exercise program that is personalized. Fitness coaches, strength trainers, physical therapists, are a few who can assist you. Consider incorporating these tips and exercises into your daily routine for a healthier and more active lifestyle.
Always consult your physician before starting exercise or lifestyle changes.
