We hear it all the time: having an exercise routine is very important. But most of us tend to neglect religious following, especially as we age. Older adults tend to face problems with balance, reaction time, speed, coordination, strength, agility, range of motion, etc. The loss of these skills can make daily activities difficult. Slip and falls are another major concern with aging. But, the natural aging process doesn’t have to mean you have to be prone to falls.Read also – 5 healthy reasons why you should drink spiced tea every day
The good news is that strength can be developed, flexibility and coordination can be improved and, as a result, fall risks can be reduced. Adding an exercise routine to your daily activity will result in a significant improvement in all of these factors. Read also – EXCLUSIVE: Saturday Saturday Singer Akriti Kakar talks about maintaining her vocal hygiene and reveals her fitness mantra
Exercising improves your physical and mental health, which will help you stay independent and active. Physical exercise not only strengthens your bones and muscles, but also improves blood flow, which allows your body to heal much faster. It has also been shown to increase cognitive abilities. If you have a sedentary lifestyle, adding a simple and specific exercise routine to your daily life can greatly improve your health. Read also – 8 Common Heart Health Mistakes Women Make
In addition to your daily dose of physical activity, there are certain exercises that you can incorporate into your routine to improve your balance and agility:
- walk sideways: Walk sideways, taking 10 to 15 steps to the right and then to the left. If necessary, hold on to a kitchen counter, table, or wall for support.
- Pulling the abdomen in: Pull your abdomen in toward your spine (tuck in your stomach), hold for 5 seconds, then release. Repeat this 10 to 15 times and try to do multiple sets a day. Once you feel comfortable with this exercise, you can even try it while walking or doing other activities. Keeping the abdomen contracted protects the lower back.
- Balance on one leg: Stand on both feet. Slowly raise one foot and hold for 10 seconds. Then switch legs. Repeat at least 5 to 10 times. Make sure you are near a table or chair for support.
- Get up and sit down: Sit in a chair and stand up. Sit down again. Repeat this 15 times. This builds strength and endurance in your hip and thigh muscles, so repeat this several times a day.
- Leg swings: Stand on one leg. Move the other leg back and forth 10 times. Then swing the same leg from side to side like a pendulum 10 times. Then switch legs. This increases strength in the standing leg and helps increase mobility in the moving leg.
- Walk on a line: Walk forward keeping one foot at a time. Place the heel of one foot directly in front of the toes of the other foot. In the same way, go backwards. Place the toes of one foot directly behind the heel of the other foot. Focus on one point as you walk.
When performing balance exercises, it is important to use a chair or wall for additional support. Start with the easiest exercises and gradually work your way up to the more challenging ones. Committing to a regular exercise routine will improve your energy level and improve your overall well-being. The most important thing is that you enjoy your exercise routine and it will bring a positive improvement to your life.
(Article written by Vidhya Kripashankar, GetSetUp Guide)
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