How to Improve A Senior’s Balance, Coordination And Strength

You don’t stop laughing when you grow old, you grow old when you stop laughing.” – George Bernard Shaw

(and I would say the same thing about moving)

As we age, often we find that not only does our strength, but our balance and coordination decline, making it difficult to do the things we have been able to do throughout our lives.

But do they have to decline? Yes, as we age, because of a natural decrease in muscle mass and other age related conditions, some things do become a little more difficult, but we can maintain or improve, we just need to move!

Unfortunately, we are often the source of our own reduced coordination, strength and balance. We think because we are aging, it’s alright to move and exercise less, and sit more. But just the opposite is true…if you are in good health, because you’re moving less, you could be causing the decline that you are experiencing.

So, let’s get moving and turn this situation around. But, before you begin, please observe these…

Safety First Tips:

• Wear clothes that fit closely and comfortably. Clothes shouldn’t be too long or too loose.
• Wear shoes that fit well and are intended for athletic activities.
• For safety sake, while you are exercising, stay, somewhat close to a wall, a sturdy chair or table in case you begin to feel a little shaky.

Here are a few simple ideas to…

Improve Your Strength, Balance And Coordination

• Improving Your Balance:
  • A beginning exercise is to stand on a solid surface, with feet shoulder-width apart, and count to 25 slowly. While you are doing this, have your hand touch a sturdy point of contact either to the side or in from of you. When you are feeling comfortable and steady, begin practicing it without touching anything.
  • Next, try the same thing, only have your feet together. The next level will be to have your feet in a toe to heel position while counting to 25. Begin both of these levels the same as the first, by touching something solid for stability, and then advancing by not touching. When you are very comfortable performing these routines, try it with your eyes closed.
  • Another simple balance routine is to stand behind a solid chair, holding onto its back. Beginning with your right foot, lift it up and hold it for as long as you comfortably can, then do the same with your other foot. After you have done this for a few days and are feeling steady, try doing it without holding onto the chair, working your way up to 1 min. (keep the chair close, just in case.)
  • A good walking exercise is walking heel to toe…as you walk for about 20 steps, put one foot right in front of the other so toe touches heel.
• Improve your coordination and strength:
  • Work your heart and body through aerobic exercise, such as biking, walking, swimming, jogging, or enroll in an aerobic exercise class. Thirty minutes a day for 5 days a week is a good practice.
  • Participate in sports that you enjoy and would like to improve at, such as tennis, basketball or golf.
  • Enroll in such classes as tai chi, Pilates, yoga or even weightlifting, which promote flexibility, strength and coordination.
  • At home exercises can include back leg raises…standing behind a sturdy chair, slowly lift one leg straight back, keeping the leg straight and not pointing the toes. Do 10-15 repetitions for each leg. You can do the same type of exercise lifting your legs to the side.

***A word to the wise: before starting any new exercise or activity, you should consult with your doctor.

We are Certified Senior Move Managers recognized by our National Association of Senior Move Managers, NASMM! We are committed to serving our seniors with a high standard of ethics, best business practices and continuing education to help make whatever transition they are going through a Smooth Transition.

Contact us to learn how we can help you and/or your family with senior downsizing and moving anywhere in the Phoenix East Valley area…we offer a Free consultation.

We would love to serve you. 480-339-0011