As we age, maintaining good balance becomes increasingly important. It helps us navigate our daily lives safely, preventing falls and injuries. Strong legs and a strong core are the foundation for good balance, and, there are many easy exercises you can do at home to improve both.
At Homewatch CareGivers, we understand the importance of staying active and independent as we age. These simple exercises can be done with minimal equipment and easily incorporated into your daily routine.
Why are Balance Exercises Important for Seniors?
Falls are a leading cause of injury and hospitalization for older adults. According to the Centers for Disease Control and Prevention (CDC), one in four adults aged 65 and over falls each year.
Balance exercises can help:
- Reduce fall risk: By performing core and leg exercises for the elderly, you can improve your stability and coordination, making you less likely to lose your balance and fall.
- Increase confidence: Feeling confident in your ability to move around safely can improve your overall well-being and independence.
- Maintain mobility: Good balance allows you to stay active and engaged in the activities you enjoy.
The Best Exercises for Seniors: Legs and Core
Home exercises for seniors that focus on the legs and core can be done safely and conveniently. In most cases, they also don’t require any equipment or special workout clothing.
Senior Leg Strengthening Exercises
- Heel Raises: Stand behind a sturdy chair for support. Slowly rise up on your toes, hold for a few seconds, and lower back down. Repeat 10-15 times.
- Mini Squats: Stand with your feet shoulder-width apart. Slowly lower yourself down as if you're going to sit in a chair, but only go down a few inches. Hold for a few seconds, then push back up to standing. Repeat 10-15 times. You can make this exercise easier by holding onto a chair or counter for support.
- Side Leg Lifts: Stand with your feet hip-width apart. Slowly lift one leg out to the side as high as you can, comfortably. Hold for a few seconds, then lower back down. Repeat 10-15 times on each side.
Core Exercises:
- Bridging: This is one of the best abdominal exercises for seniors. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from yourshoulders to your knees. Hold for a few seconds, then lower back down. Repeat 10-15 times.
- Marches in Bed: Core exercises in bed? Absolutely! To complete these movements, lie on your back in bed. Lift one leg off the ground and pretend to march in place for 10-15 seconds. Then switch legs and repeat.
- Belly Breathing: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your stomach. Breathe inslowly through your nose, feeling your stomach expand.Breathe out slowly through pursed lips, feeling your stomach contract. Repeat 10-15 times.
Tips for Success
Whether you’re doing an aerobic workout or strength or flexibility training, there are a few things that will make doing core and leg exercises for seniors at home even more effective. The most important aspect? Safety.
- Start slow and gradually increase the difficulty of the exercises as you get stronger.
- Listen to your body and take breaks when you need them.
- Do the exercises on a soft surface, such as a mat, to help prevent falls.
- Make sure you have good lighting and clear walking space when doing exercises.
- Talk to your doctor before starting any new exercise program.
Get Additional Support from Homewatch CareGivers
At Homewatch CareGivers, we are dedicated to helping seniors live safely and independently in their own homes. Our caregivers can provide companionship, assistance with daily activities, and transportation to appointments. Contact us today or call 888-404-5191 to learn more about how we can help you stay active and independent.
