This article was contributed by Hamza of Only Green Gains
When it comes to staying active and avoiding the risks of stagnation, ageing can be a challenge. As we grow older our bodies change, making some activities more difficult than they once were. But this doesn't mean you have to stop moving and sit back as your body starts to break down. Despite the difficulties with mobility that come with growing older, it is possible to continue being physically active even in your later years. The key is finding exercises that don't require much strength or agility - or any equipment at all.
Elderly people can take part in activities that don't put strain on their body and still get an effective workout. Even if you are confined to a chair due to mobility issues, there are many options for keeping active without straining yourself further.
Let's take a look at these 7 easy exercises for elderly people that require no special equipment whatsoever.
Chair Dips
Dips are another great exercise that make a great alternative to the bench press while requiring no special equipment. It may seem difficult at first, but it is possible to do dips even on a standard chair.
All you have to do is sit on the edge of a chair with both feet flat on the ground and slightly apart from each other - about an arm's length. Then extend your arms out in front of you, placing them on either side of the seat of the chair (as if you were holding onto something). Then slowly lower yourself until your fingers touch the floor, before pushing yourself back up again.
Do around 10-15 dips per set, alternating hands every two or three dips if necessary.
Here is a video demonstration of how to do this exercise:
High Knee Taps
This is an easy exercise to perform for elderly people with arthritis or mobility issues. You don't need to be able to walk or stand well to do this exercise - it can be performed while seated in a chair.
- Stand up straight and get in touch with your inner dancer.
- Lift one knee up towards your chest, then the other, tapping them together in front of you as you lift them up.
- Keep tapping your knees together. Move them higher and higher as you go along, until they are too high for you to reach anymore.
- Don't force yourself too much if you start feeling pain or discomfort - remember, this is supposed to be easy.
- If you feel like doing more repetitions, keep tapping your knees together at the same height until you feel like stopping again.
- When you're done, sit back down and relax - this should have gotten your heart pumping a little.
Here is a video demonstration:
Chair Exercises
There are many different chair exercises that you can do while sitting down. With these exercises you don't need any special equipment. They are easy to do while sitting in your favourite chair. A good place to start is with a simple exercise like shoulder rolls.
This simple shoulder exercise can be done by simply raising your shoulders up towards your ears and then back down again, repeating this for about 10-15 times for a good workout.
Another great exercise for the elderly is to simply lift your arms out in front of you and wave them from side to side, or up and down as if to say "no". Repeat this movement 10-15 times for a full arm workout.
Wall Sits
This is another simple exercise that can give elderly people a good workout without straining their body too much or causing pain or injury due to mobility issues in their joints or muscles. To do the Wall Sits exercise you need to find yourself a wall that won't fall over if you lean against it for support (a sturdy wall will do the job). Stand facing the wall with about 3 feet between yourself and the wall (if possible). Lean against the wall until your thighs are parallel to the ground. Keep your back flat against the wall and hold this position for 20 or 60 seconds.
Here is a video demonstration:
Water Aerobics
Water aerobics is another great exercise. All you need here is water.
This type of exercise is especially good for people with joint problems because it reduces pressure on their joints while exercising. It also helps strengthen muscles while providing support for bones and joints during movement.
Some water aerobics classes will require that participants bring their own water bottle. Others provide bottled water in case participants leave theirs at home. These classes are usually located in public pools but some gyms may offer them too.
Stair Climbing
Stair climbing is another great way to get active without having to step into a gym. The best thing about it is that you can do it anywhere there are stairs. This makes it the ideal exercise for doing in your own home.
You don't even have to climb all the way up if you don't want to - just choose a few steps and walk up and down them for a few minutes before choosing another set of steps further away from where you started off.
Jogging
Jogging is also one of the easiest ways to get in shape since all you need is a pair of comfortable shoes (which will eventually wear out) and find an area that's safe for running. It is considered to be a low impact exercise, the same as exercising on a rowing machine, so it's safe for people or all ages and physical abilities.
The most important thing to remember when you're out is to be safe and aware of your surroundings.
It's also a good idea to invest in a fitness tracking device or app. This helps you track your progress and see how your fitness level improves over time.
Peace of Mind from Lifeline24
When exercising, it's important to look out for your own wellbeing. If you are unsteady on your feet, it is reassuring to know that you can easily call for help if you have a fall. A personal alarm from Lifeline24 ensures you are always in safe hands. In an emergency, simply press the button on your pendant and an alert will be sent to our 24/7 Response Team. They will then arrange help on your behalf by contacting your emergency contacts and requesting that they attend to you.
For further reassurance, you should consider the fall detector alarm. This will send an automatic alert if it detects that you have had a fall. It can also be activated like the personal alarm pendant.
To find out more about the Lifeline24 alarm service, read our helpful guide. Call our friendly team on 0800 999 0400 to order your personal alarm today.
Over the past couple of years, more than half of us have started taking up new forms of exercise. New trends are sweeping in to replace old habits, and outdoor exercise, in particular, is seeing a major boost in popularity. It's great for getting you out of the house and helping you to connect with nature. If you've been thinking about getting back out there and improving your fitness, outdoor exercise may be the new habit you've been looking for.
Exercise Habits During Lockdown
At the beginning of the first national lockdown, exercise habits hit a temporary low. Gyms and leisure centres closed, classes were cancelled, and anxiety kept people indoors. Whilst home workouts saw an increase in popularity it was not until the sixth week of lockdown that the majority of people felt confident to leave their home for exercise.
With this change in attitude came a surge in outdoor exercise. This increase was most prevalent amongst people who were working from home. More than three quarters of home workers left the house to exercise, heading to their local parks. The increase in exercising coincided with an increased interest in nature-based activities such as birdwatching.
As we make our way through 2022, the popularity of outdoor exercise remains high, and it looks set to be the big fitness trend of the new year.
The Benefits of Outdoor Exercise
Getting out and about does wonders for your wellbeing. Even a fifteen-minute walk can boost your mood and improve your health.
Improve Your Mental Health
Social distancing and shielding led to a major increase in loneliness and isolation amongst the elderly. A lack of interaction with loved ones can often result in deteriorating mental health. Getting out of the house and going for a walk can help to alleviate stress. You may also bump into friends, allowing you to socialise.
Mental health can often take a hit in the winter months. Many people struggle over Christmas or in the New Year. You may have heard of the “winter blues” or “Seasonal Affective Disorder (SAD)”; these are names given to seasonal patterns in mental health.
Now that the weather is improving, a short walk through your local park or down to the shops could help to clear your mind and improve your mood. If you are worried about a fall or feeling unwell, consider going out with a friend or family member. You might also want to invest in a mobility aid.
Get Fit
It’s never too late to improve your fitness. It is just as important for the elderly to exercise as it is for anyone else. Regular exercise helps to combat high blood pressure, burn fat, and improve circulation. It will also help you to build up your strength, which can help prevent falls.
Walking is ideal for building up the muscles in your legs, and as you feel more confident, you may want to try other forms of exercise such as cycling. Of course, the most important thing is to know your limits. Whilst the NHS recommends doing 150 minutes of exercise a week, not all of this needs to be spent power-walking.
Connect With Nature
In an age of increasing urbanisation, many of us have lost our connection to the natural world. We might see the occasional bird through our kitchen window or enjoy the shade of a tree, but we’re rarely far away from the rushing of cars or the cold brick of a house. Outdoor exercise could be what you need to forge a newfound love for nature.
In fact in 2020, the RSPB saw an increase of web traffic with people looking for birdwatching hotspots. Taking some time every week to visit a nature trail affords you with plenty of opportunities for sighting elusive animals. A trip to a forest gets you away from the hustle and bustle of towns. If you have friends who are also looking to enjoy outdoor exercise, why not arrange a walking trip?
And you need not worry about getting lost on your explorations. As well as most routes being well signposted, there are also plenty of apps to support you when out and about. For example, if you need to call for help, what3words could help the emergency services find your exact location.
Combat Loneliness
Over the lockdowns, loneliness in the elderly population became far more prevalent. Social distancing and shielding meant that many elderly people were unable to see their loved ones. This had a drastic effect on their mental health.
Engaging in outdoor exercise enables you to spend time with friends or family. You will be out in the fresh air, taking time to catch up and have a laugh. This can help fight the symptoms of isolation and boost your mood.
Ideal Outdoor Exercise for the Elderly
Walking
Amongst the easiest forms of outdoor exercise to engage in, walking is great for building up your strength and getting outside. A steady walk can make it easy to clear your mind, and it’s a form of exercise that can be gradually increased in intensity. As you feel your strength improving, start picking up the pace every so often. Extend your routes and take different paths; a climb up a hill will push you harder.
Walking can aid with circulation, strengthens the heart and lungs, and has even been found to help prevent dementia. Plus, it’s one of the few forms of exercise that allows you to talk easily whilst doing it!
Cycling or Running
Cycling is great for building up muscle, but it also benefits your cardiovascular health and improves your balance. Maintaining good fitness in these areas will help you feel more confident at home, as you will be less likely to have a fall. Like walking, you can gradually increase your cycling habits. Start with short rides on level terrain, and slowly push yourself to cycle along longer routes with hills.
If you don't have a bike, you can up your activity by going for a run. If walks are starting to feel a little too sedate, a steady jog will get the blood pumping. Even a five minute run once a week will do your body some good. Over time you will strengthen your muscles and build up your cardiovascular endurance. When you feel strong enough, why not join a fun run?
Gardening
Even just moving around in the garden counts as outdoor exercise. Watering your plants with a watering can helps to strengthen the muscles in your arm and digging up weeds can also be a good workout. Doing a few daily jobs in your garden will soon add up. The benefits of gardening include a lower risk of osteoporosis and some cancers; your mental health will also see an improvement.
And there is no need to worry about having a fall in your garden. Our fall detector plan will automatically send an alert if it sense a fall, and its 100m range means it will still operate outside.
Golf
A full game of golf can be a great workout, exercising your legs, arms, lungs, and heart. You could walk up to four miles for a single 18-hole game, and every swing you take will work your muscles. A few good stretches before you begin will ward off too many aches and pains. Of course, golf is also a very social game, which brings its own benefits to your wellbeing.
Yoga
Whilst yoga can easily be done in the comfort of your own home, there is something freeing about doing it in the open air. This is an activity best done in summer when the weather is warmer. Yoga helps to increase blood flow and relieve stress. It can also help with arthritis.
If you are unsure about trying yoga, or want to build up your strength first, consider reading our post on chair yoga. It will provide you with some easy poses to ease you into the art.
Swimming
Swimming in an outdoor pool is the perfect activity for summer. It is great for building up strength without putting too much strain on the body. Water helps to cushion the joints, allowing you to move around without putting undue strain on your muscles. A few laps in the pool can help build up your cardio endurance. Alternatively, you may find that walking around a shallow pool is less tiring than a walk along a road.
For the more adventurous among you, why not try wild swimming? It comes with additional benefits, such as helping blood circulation in ways normal swimming does not.
Exercise Safely with Lifeline24
Here at Lifeline24 we want our customers to feel confident at home. As part of our commitment to your wellbeing, we offer the Fall Detector plan. This fantastic device provides you with 24/7 coverage 365 days a year.
For more information on the Fall Detector, check out our simple guide. You can also read our guide to the personal alarm service. If you still have any questions, please do not hesitate to call our helpful customer service team on 0800 999 0400.
This article was contributed by Naomi Cook
Yoga is a practice that benefits the mind and body. It incorporates a series of different stretches, poses, and breathing techniques.
There are different variations of poses and routines of difficulty levels, making yoga a doable practice for beginners and novices. It can build flexibility and strength.
In addition to general wellness, exercises like yoga can help relieve the symptoms of chronic health issues like migraines. According to Dr Mason Dyess of the University of Washington School of Medicine, exercise can help combat several migraine triggers.
General Health Benefits of Yoga
Yoga has several benefits for both mental and physical health. According to the British Heart Foundation, the benefits of practicing yoga include increased flexibility and muscle strength, improved circulatory health, increased energy, and stress management.
Practicing yoga can also help reduce insomnia and encourage consistent, healthy weight management. Check YogaBliss for more information about the benefits of yoga.
Common Triggers of Migraines
Migraines are headaches that can cause severe nausea, pain, and throbbing. A migraine can also cause sensitivity to light and sound. Although the exact, definitive cause of migraines is not know, there are several triggers that are known to cause and worsen migraines and their symptoms.
Stress can have debilitating effects of physical health, including the onset of migraines.
In addition to stress, other potential causes of migraines are hormonal imbalances or changes, medications, irregular sleep, dehydration, and poor diet.
Best Poses for Migraine Relief
Combat your pesky pains with these yoga poses. You can use a block to assist yourself with movements that require more flexibility. Remember that consistency is key when performing yoga movements to prevent or reduce migraine symptoms.
1. Downward Facing Dog Pose
The Downward Facing Dog is a well-known, foundational pose. Most classes and routines integrate Downward Facing Dog into their yoga flow. To perform this pose, place your hands shoulder-width apart on the mat, tuck your toes under your arms, and lift your knees off the floor, straightening as much as your body allows you to.
This pose can help relieve migraines because it releases tension in your neck ad shoulders and encourages blood flow.
2. Child's Pose
Child's Pose is one of the most simple and relaxing poses in yoga. To perform the Child's Pose, kneel on the floor and place your toes together. Keep your knees about hip-width apart. Take a deep breath inward. On the exhale, slowly lower your torso to rest between your knees and extend your upper body until your shoulders and head are toward the ground.
Place your head on the ground to ensure the full extension of the pose.
Child's Pose can help combat the symptoms of migraines by releasing tension and activating pressure points in your forehead.
3. Cat and Cow Pose
The Cat/Cow Pose is an essential part of any yoga flow. When you perform this movement, you are alternating between a rounded spine position and an arched position. Begin in Table Pose on all fours. Inhale and tilt your pelvis back, forming your spine into an arched position to reach Cow Pose. Exhale and tuck in your pelvis/tailbone to reach Cat Pose. Alternate between the two poses with slow, mindful breaths.
The Cat/Cow Pose encourages flexibility and eases tension in the tailbone, shoulders, and neck. The gentle transition between two poses brings relaxation and eases tension in your upper body. It can also encourage circulation and oxygen flow to the brain.
4. Forward Fold
The Forward Fold is a mild inversion, meaning that your head is below your heart in the position. To perform a Forward Fold, start with your feet together, standing in Mountain Pose. Exhale and fold forward at the hips. If you cannot reach the full pose with comfort, you can either bend at your hips or use a block to assist you.
There is also a Seated Forward Fold pose.
Mild inversions in yoga have several benefits, including lymphatic drainage and increased circulation. This pose can help ease your nervous system and relieve migraine symptoms.
5. Savasana
Savasana, also known as Corpse Pose, is often incorporated at the conclusion of yoga slow routines. To perform Savasana, simply lay on your back with your arms by your side. Face your palms upward and completely extend your legs.
Be sure that, while in Savasana, you are completely relaxing every muscle in your body. Practice deep breaths. This pose brings your body to full relaxation, encouraging the flow of oxygen and ease of stress.
Final Thoughts
Yoga has many health benefits and easing migraine symptoms is just one of them. Try it today and see how it works for you. If you are living with limited mobility, consider taking up chair yoga instead. Purchasing a Lifeline24 personal alarm provides additional reassurance if you are worried about falls.
This article was contributed by Naomi Cook
If you have arthritis, you may have considered light exercise. This may sometimes seem impractical if you are experiencing joint pain or stiffness. In fact, a 2020 Arthritis Foundation survey showed that 71% of individuals with arthritis experienced fatigue during the week. There are certain exercises for older adults with arthritis that won't prove too taxing, however.
Arthritis can be a painful and sometimes debilitating condition. More information can be found in this useful guide. A non-invasive imaging test of the knee can help diagnose and monitor arthritis if you believe you may have the disorder.
Best Exercises for Older Adults with Arthritis
Exercises for older adults with arthritis can help to alleviate some symptoms. They also support bone and muscle strength. Here are some gentle arthritis exercises that seniors can do to reduce arthritis pain.
Arthritis in the Hands and Wrists
The following exercises can help relieve arthritis in the hands and wrists.
Wrist Bends
Some older adults with arthritis experience their wrists getting 'stuck' in a position. Sometimes they may struggle to bend their wrists. This exercise can help to increase mobility.
- Place your elbow on a table top with the hand pointing towards the ceiling.
- Use your other hand to slowly push back the open palm. Go as far as you can but avoid pushing so far that you experience pain.
- Hold the hand position for five seconds, then release.
- Push the hand forward and hold for five seconds, then release.
Repeat these steps on the other hand.
Fist Close
People may struggle to form a fist for various reasons. Arthritis in the hand is one of them. Finger flexibility is essential if you have arthritis. This exercise may provide some relief.
- Make your hand into a fist. Do it slowly if the action is challenging.
- Hold your hand in a fist for five seconds, or as long as possible.
- Release your hand and repeat this exercise ten times.
Arthritis in the Ankles of Feet
Performing these exercises for older people with arthritis can help improve mobility and balance.
Ankle Circles
This exercise moves the ankle through a full range of motion. The goal is to stretch ankle joints and relieve stress and tension.
- Hold onto the side of a chair for extra support and balance.
- Stand up and lift one foot off the floor.
- Point your toe and only move your ankle to make a circle.
- Make five circles, then switch directions.
- Switch to the other ankle and repeat these steps.
Towel Pickup
This is a low effort exercise that can build up strength in the foot and ankle.
- Sit down and place a towel on the floor in front of you.
- Keep your heels on the floor.
- Crunch the towel between your toes to pick it up.
- Repeat these steps 10 to 20 times.
- As the exercise gets easier, place a small weight in the towel. This could be something as small as a can of beans.
Arthritis in the Hips or Knees
Arthritis in the knee can occur in one or both knees and may worsen with age. These exercises for older adults with arthritis can help to alleviate symptoms.
Step-Ups
This exercise may help relieve arthritis symptoms. You only need a step. If you do not have stairs, a sturdy block may be a suitable substitute.
- Bend your knee to help relieve pain.
- Hold on to a staircase bannister for balance. Step onto the bottom step one foot at a time.
- Move backwards off the bottom step, then repeat the exercise for thirty seconds.
If you still have energy, repeat for another thirty seconds.
Arthritis in Multiple Body Areas
As arthritis progresses, it can affect joints throughout the body. When this occurs, full body exercises for older adults with arthritis can help to relieve pain.
Swimming
A brisk swim, or a water aerobics class, can provide multiple benefits. These include:
- Boosting joint flexibility
- Improving blood circulation
- Reducing muscle pain and stiffness
- Preserving and building strength and cardiovascular fitness
- Low-impact exercise decreases the impact on joints
You should consider contacting your local pool to learn whether they have services for older adults. For example, they may provide assistance walking into the pool. Many swimming pools also have time slots intended for disabled people or quiet swims. These can make your swimming experience more enjoyable.
Yoga or Tai-Chi
Engaging in activities such as yoga and tai-chi may help older adults relieve arthritis symptoms throughout the body.
Yoga focuses on gentle stretches that relive pressure on joints and strengthen muscles. Tai-chi accomplishes a similar result through gentle movements, deep breaths, and meditation techniques.
You can attend classes both online and in person.
Arthritis, Exercise, and Health After 65
The basic exercises for older adults with arthritis listed above may help in various ways. They can aid in reducing pain, improving range of motion, and sustaining normal joint function.
In addition, these exercises can be easy to do, increase relaxation, and help you sleep better.
Many older adults are concerned that exercise will aggravate their condition. The key is to do low-impact exercises every day to help increase joint strength and flexibility.
Before you start new exercises, you should consult your GP. Furthermore, you should avoid working out when alone. If you cannot arrange for supervision at home, consider finding local classes.
Stay Safe at Home
Arthritis can result in reduced balance and mobility. This may increase the likelihood of falls around the home. If this is a risk for you, you may benefit from a personal alarm from Lifeline24.
Personal alarms provide extra peace of mind, offering assistance at the press of a button. When your alarm is activated, it sends an alert to our 24/7 Response Team. Using the loudspeaker in your alarm base unit, they will speak with you to assess the situation. This allows them to arrange the correct help. In most cases, this will involve contacting your emergency contacts. These could be a neighbour, a friend, or a family member. In appropriate circumstances they will inform the emergency services.
Do not worry if you experience a fall or other emergency whilst away from your alarm unit. If there is no response, our team will assume it is an emergency and call for the emergency services.
You can find out more about the Lifeline alarm service by reading our quick guide. We believe our alarms can promote independence at home. Don't just take our word for it; read some of our customer reviews. Finally, you can find out more by getting in contact with our helpful customer service team. Call us on 0800 999 0400 or fill in our contact form and we will get back to you.
This article was contributed by Steve of The Fitness Group
They say it's never too late to develop new habits. In the same breath, they'll you that an old dog can't learn new tricks. The fact is that a lifestyle change at the age of 50 or older isn't out of reach. Adopting new, healthier habits at any age is always a good idea, and being over 50 is no barrier at all.
From slowing down the ageing process to extending your life, never assume that there's no point getting fitter and healthier after your 50th birthday. So if you've been considering a healthier lifestyle, even after a lifetime of bad habits, here are some health and fitness tips that could change your life a lot more than you think.
Go to Sleep
Getting more sleep might not seem like the best piece of health advice when you're trying to get fitter, but don't underestimate its value. If you're not sleeping enough, you can negatively impact memory, weight, emotions, and even your appearance.
It gets harder to sleep when we're older, which only compounds the problem. Getting healthier means developing a sleep routine. Talk to your doctor about snoring, acid reflux, and prostate problems, all of which are known to negatively affect our sleep patterns.
Talk to Your Doctor
If you're planning on getting healthier, you'll need some form of exercise. It's an excellent idea to talk to your doctor about your plans before you start. Your doctor will be able to advise you about what's a good idea and what's a bad idea.
Based on your medical history, get their advice on dietary changes. Moreover, find out what types of exercise you should avoid, and what barriers exist in your health plan. There's little point in planning on getting healthier if you injure yourself or worsen pre-existing conditions by doing the wrong exercise.
Approach Exercises Differently
If you think of exercise and the mental image is all weightlifting and high impact, high-intensity workouts, then you're probably going to put yourself off. The good news is that you probably already do plenty of activities that count as a workout.
Hoovering the house, learning ballet, swimming, or some basic yoga or Pilates sessions are ideal for getting your body moving. When you're over 50 and you've never lifted a barbell in your life, you don't have to start now. Look for an exercise that you enjoy. This will make getting healthier far easier and more fun.
Prioritise You
If you're thinking about signing up for an exercise class or the gym (or even a personal trainer), but you're worried about the cost, give yourself a break. You've likely spent a lifetime buying essentials and gifts for your children, nieces, and nephews.
You've earned the right to prioritise your needs, and getting healthier is always a worthy goal worth investing in. You don't have to spend lots of money to improve your health, but don't hold back out of guilt.
Track Your Progress
There's something incredibly satisfying about seeing your progress as you work to get healthier. Seeing progress in an incredible motivator, from weighing yourself to seeing how much more you can do at the gym. That's why it's so important that you continuously track your health-related goals.
Having goals is always a good idea when you're trying to achieve something. This is because having a target gives us something to aim for. If you're eating healthier and doing some exercise without having a clear idea of how well you're doing, it becomes easier to cheat or quit.
Change Your Diet
Of course, one of the biggest changes you can make towards a healthier life is eating better foods. That means fewer takeaways and more home cooking. Getting healthier doesn't have to mean counting your calories at every meal; it's simply about knowing the healthy foods that will benefit your body instead of harming it.
Those deep-fried chicken wings floating in fat aren't doing your body any favours. Instead, consider cutting down on meat (you don't have to go 100% vegetarian), adopting a more Mediterranean diet, or upping the number of vegetables on your plate.
Try Group Classes
Your local gym is likely to have some fitness classes available. It may be worth signing up, as being surrounded by other people, especially if they're of a similar age to you, is highly motivating. That's partly due to the benefits of socialising.
Check your local gym or fitness centre. They'll likely offer a free starter session or free classes in some cases. Working out with others is fun, and it's also an excellent way to find out what kinds of workouts you feel comfortable with and enjoy most. You might even make some new friends.
Drop the Bad Habits
You know what your bad habits are, and you know they're not doing you any favours. From quitting smoking to dropping that nightly bottle of wine, the only person who can make those changes is you. It's never too late to stop your bad habits, but that doesn't mean it will be easy. It's a challenge to drop any habit, bad or otherwise.
Don't beat yourself up if it takes a few goes, and permit yourself to have lapses on occasion. You're working on getting healthier, not turning yourself into a superhero. Take some pressure off yourself - however, you should stop smoking and cut down on alcohol if you can.
Getting Healthier and Fitter After 50
There are no barriers to getting healthier and fitter at any age. Being over 50 is no different. It may take some getting used to, and some lifestyle changes will need to happen. With all the advantages you gain from a healthier, more active lifestyle, however, it's hard to justify putting off.
Whatever kind of lifestyle you've been leading up until now, no matter how unhealthy or sedentary, you can take the first step today. Think about what you want to achieve and start takin the right steps to reach those goals. It could be the best decision you ever make.
Thinking about getting healthier? Check out our article on
7 Sport and Fitness Activities for Older People.
Staying Safe with Lifeline24
When getting healthier, it is also important to stay safe. Personal alarms from Lifeline24 can help. We provide the latest in personal alarm technology to ensure that help is always available at the press of a button. When activated, a Lifeline alarm puts you in touch with our trained Response Team. They will then assess the situation and arrange the help you need.
To find out more about our personal alarm service, check out our detailed guide or call our helpful team on 0800 999 0400.
This article is courtesy of Martim from dreamstrength.com
As we age, our balance naturally starts to decline. This is due to a number of factors, including the natural wear and tear on our body, changes in our balance mechanism, and even medications we may be taking. If you're experiencing trouble with your balance, don't worry – there are ways you can improve it! Exercise is one of the best methods to improve balance, and today we'll discuss a few exercises that can help. Keep reading to learn more.
Heel Raises
Heel raises are a simple exercise that can help you improve your balance. To do this exercise, stand with your feet hip-width apart and raise your heels off the ground, keeping your toes on the ground. Hold this position for a few seconds, then lower your heels back to the ground. Repeat this exercise 10-15 times.
One-leg Stand
One-leg stand is another great exercise to improve your balance. To do this exercise, stand on one leg with your arms at your sides. Hold this position for as long as you can, then switch legs and repeat. Try to do 3-5 sets of 10-15 seconds per leg.
Note: If you are having a hard time keeping yourself balanced while doing this exercise, try standing in front of a wall with your fingertips touching it to give you support.
Tai Chi
Tai Chi is a form of martial arts that focuses on relaxation. It has been shown to improve balance, flexibility, and strength, and is a great exercise for people of all ages. If you're interested in trying Tai Chi, be sure to find a certified instructor in your area.
Leg Swings
Leg swings are a great way to improve your balance and coordination. To do this exercise, stand with your feet hip-width apart and swing one leg, in front of the other, to the sides, keeping your hips and shoulders square. Repeat this exercise 10-15 times, then switch legs and repeat. You can also do this exercise by swinging the legs forth and back.
Lunges
Lunges are a great exercise to improve balance, coordination, and strength. To do a lunge, stand with your feet hip-width apart and take a large step forward with one leg. Bend your front knee and lower your hips until your front thigh is parallel to the ground. Keep your back straight and your head up. Hold this position for a few seconds, then return to the starting position. Repeat this exercise 10-15 times, then switch legs and repeat.
Rock the Boat
Rock the Boat is a really good exercise for your balance and coordination. To do this exercise, stand with your feet hip-width apart and put your hands on your hips. Then, raise one foot off the ground to the side. Keep it up for as long as you can, but 30 seconds is enough. Aim for 10-15 repetitions with each foot.
Heel-to-toe walk
The heel-to-toe walk is another great exercise to improve your balance and coordination. To do this exercise, stand with your feet hip-width apart and place one heel in front of the other foot's toes. Then, walk forward by moving your other heel to the ground in front of your toes. Be sure to keep your back straight and your head up. Walk forward for a few seconds, then reverse the movement and walk backward. Repeat this exercise 10-15 times.
Flamingo stand
To do the flamingo stand, stand with your feet hip-width apart and hold your arms at your sides. Then, slowly lift one leg off the ground and extend it out in front of you. Keep your hips and shoulders square, and hold this position for a few seconds. Then, return to the starting position and repeat with the other leg. Try to do 3-5 sets of 10-15 seconds per leg.
Yoga and Pilates
Both Yoga and Pilates are great exercises for improving balance. Yoga is a mind-and-body practice that combines stretching and relaxation with breathing exercises. Pilates is a strength-training exercise that focuses on core stability and flexibility. Both Yoga and Pilates are great exercises for people of all ages, and they can be done at home or in a studio. If you're interested in trying Yoga or Pilates, try to find a certified instructor in your area.
Knee Curl
The knee curl is another very good balance exercise. To do this exercise, put both hands on the back of a chair for support. Then, with your back straight, lift one foot off the ground till your buttock. Stay like this for a few seconds, then bring your foot back down. Repeat this exercise 10-15 times with each foot.
The Bottom Line
Balance is a complex topic. However, it's something that we all deal with on a daily basis. If you're not sure how to improve your balance or if you already have poor balance, don't worry! The exercises provided in this article should give you some good ideas about what kind of exercises will help support better balance.
And these exercises aren't only for elder people! We encourage adults of any age to work on their balance to prevent problems later. We also encourage people who are at risk for falls or injuries due to their lack of physical fitness to seek out professional advice from an occupational therapist as soon as possible so they can learn more about the best strategies for preventing such accidents from occurring. Also, if you usually do high-intensity exercise and are on a weight loss road, check out this list with the best pre-workout supplements that can help you lose weight.
Personal Alarms from Lifeline24
If you have concerns about your balance, you may wish to consider a personal alarm from Lifeline24. You can learn more by reading our personal alarm guide.
If you have any further questions, please do not hesitate to get in touch. You can call our team on 0800 999 0400.