4 Safe Exercises to Improve Senior Health

Seniors require a specialized exercise program that focuses on mobility and balance. A slip-and-fall accident is a life-threatening event for a senior. Should they break a hip, a surgical procedure is the only means of repairing the damage. Undergoing anesthesia may end up costing them their life as the drugs may cause complications during and after the operation.

Therefore, it's vital that seniors do everything they can to maintain optimal physical health. Here are 4-safe exercises to implement in a daily routine that builds balance and enhances mobility.

1. Walking

Taking a walk is the most effective form of cardiovascular exercise for seniors. Walking strengthens the muscular and skeletal system while lowering blood pressure and reducing cholesterol levels. Walking for 5-minutes every day will extend longevity and improve structural balance.

“Proprioception,” is the term that defines the feeling of locating your limbs in space. This feeling means that you understand where your feet are while walking.

A walk increases mobility in the hips and knees, ensuring that they remain mobile and work through a full range of motion.

2. Plank

The core defines the set of muscles wrapping under the rib cage, through the abdominals and hips into the upper legs. Improving your core strength keeps your spine straight and healthy, preventing posture problems that result in the development of lower back issues, such as lumbar spondylosis.

The plank is an incredibly useful posture exercise to strengthen the core muscles. Start the plank by lying on your stomach. Raise your body into the pushup position while leaning on your forearms instead of your hands to reduce the impact on the shoulders.

Don’t drop your glutes, or bend your spine during the plank movement. Stop the exercise and return to the floor as soon as your form begins to break down. Try for five repetitions of the plank. Do this exercise three times a week until you build enough core strength to do it every day.

3. Squats

The squat is the most effective exercise for building strength. This compound movement works ancillary and supporting muscle groups during the squat motion. Squatting strengthens your quadriceps, hamstrings, hip flexors, core, and back.

To execute the squat correctly, start with your feet shoulder width apart. Raise your arms in from of you, perpendicular to the floor. Bend at the knees and hips while keeping your back straight and sink your glutes as far down to your ankles as possible. Initially, limit movement to your upper legs being parallel to the floor. As you progress with the exercise, try to sink further towards your ankles.

Use a yoga ball if you find it challenging to keep your balance during the squat. Place the ball on a wall behind you and lean into it with your back while you execute the movement. This posture provides you with extra support and takes the pressure away from your knees and hips.

4. Single Leg Stand

This exercise is easy to execute anywhere and at any time. It’s doesn’t require much physical effort to complete the single leg stand. Raise your foot and stand on one leg whenever you stand by the kettle to make a cup of coffee or stand in line at the post office.

You don’t have to raise your foot far from the floor for the exercise to be effective. With a little practice, you’ll be able to hold this pose indefinitely. This exercise builds your balance and makes you less likely to trip and fall.

Last Words

Try out these four exercises and note your experience with them in a journal. Write down your repetitions for squats, depth on the squat, as well as your time with the plank. By the end of the first month, you’ll notice a significant improvement in your balance and strength. While you’re exercising, keep a medical alert device close by in case something goes wrong. Read these reviews before buying your equipment.

This is a guest blog entry.