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25 wrz 2024 · Balance Exercises for Seniors PDF Handout. If you want to improve your balance with a structured plan, download the “21 Days to Better Balance” exercise guide to see what I teach my patients in the clinic. This guide includes daily routines and balance exercises for seniors, with pictures for easy reference.
Strength and balance exercises are just as important as endurance activity. Strong muscles and improved balance make it easier to do daily activities and help to prevent falls. Try to do strength and balance exercises at least 2 days a week. Here are some examples. Before you start: When you exercise: How you improve:
This booklet contains a variety of exercises designed to help improve and challenge your balance. It can be used alongside your usual physical activity, whilst you are in hospital or to strengthen specific muscle groups, as advised by your physiotherapist. A physiotherapist will advise which exercises will be most beneficial to you (marked with a
These exercises are for individuals who have been training on a regular basis, can complete the beginner level balance exercise, and can tolerate plyometric movements (jumping, bounding) which involve impact on joints.
These are activities that increase your heart rate and breathing for a sustained period of time. You can try walking, swimming, water exercise, biking, dancing, or tai chi. If this activity is new to you, start with 5 minutes 5 to 6 times per week and build up to at least 30 minutes 5 days a week.
To make these exercises more challenging and effective once your balance has improved, you can build up to not holding on, doing them on an uneven surface like a gravel path, or multi tasking and doing them while you’re concentrating on something else. See the accompanying video to these exercises at theros.org.uk/exercise/Balance
Balance exercises, along with certain strength exercises, can help prevent falls by improving your ability to control and maintain your body's position, whether you are moving or still. These 5 exercises that are shown below are aimed at improving your balance and your lower body strength.
