As you become older, it is essential to include time in your schedule for workouts that focus on stretching and balance. As you become older, your bone density diminishes, which means that you are more likely to shatter your bones if you fall.
To improve your balance, you should strive to engage in daily activity for a period of sixty minutes (such as walking, tai chi, or chair yoga), and you should also complete the stretches and exercises that are listed below.When you make an effort to maintain a complete range of motion in your joints, it not only enables you to walk with longer strides, but it also protects you from tripping and falling over your own feet.
Balance and Stretching Activities for the Elderly
1. Doorway stretch
You should brace your forearms on the doorframe when you are standing in a doorway. You should maintain a correct angle with both of your arms; your body should resemble a goal post in football. You should position one foot in front of you and the other foot behind you such that they are in two distinct rooms. Hold this position for twenty to thirty seconds on each side. Push your front leg through the doorway. As you extend across the front of your chest, you should feel a stretch that is both powerful and pleasant.
2. Calf stretch
Stand approximately 3 feet back, facing the wall, with your right foot behind you and your toes pointing forward. Keep your heel on the ground and lean forward with your right knee straight, arms on the wall for balance if necessary. Hold for 30–60 seconds each side. You should feel a powerful but comfortable stretch in the calf of your rear leg.
3. Shoulder rolls
Maintain an upright posture with your feet planted firmly on the ground. It is recommended that you do five to ten repetitions (repetitions) of rolling your shoulders up, then back, down, and forward in a smooth, circular motion. In the other way, repeat yourself.
4. Knee to chest
Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds. Lower the knee to the starting position and repeat with the other leg. Do 2-4 reps on each side.
5. Ankle rolls
Perambulate on one foot. Raise the foot that is opposite the previous one a few inches above the ground. Ten times, rotate your lifted ankle in a circle in one direction, and then switch directions. Repeat this exercise ten times. Turn your legs over and continue.
6. Heel-to-toe walking
Stand next to a counter or table with one hand on it for support. Position the heel of one foot just in front of the toes of the other foot, almost touching. Focus on a spot in front of you and walk slowly in a line for 20 steps. Or, you can face the counter, and put both hands on it. Step your feet apart and together and repeat.
7. Sit to stand
Sit in the middle of the chair. Place hands on opposite shoulders with arms crossed in front of your chest. With feet flat on the floor and a straight back, rise to a full standing position and then sit back down again. Do 10-15 reps.
8. Biceps curls
You should have your palms facing inward while holding light weights in your hands at your sides. Turn your hands forward while bending your elbows so that they are closer to your shoulders. Repeat the exercise for ten to fifteen repetitions before returning to the starting position.