5 Simple Exercises to Improve Mobility in Seniors
Staying mobile as the years go by can be critical for maintaining independence and a high quality of life. For older adults, there’s much evidence that keeping joints supple and muscles strong can help with balance, reducing the risk of falls, and alleviating some chronic conditions. Therefore, the following article is dedicated to showing you five simple exercises you can incorporate into your daily life or enhance your current physical workout to improve your mobility. 1. Chair Stands Benefits: Chair stands are a good exercise to improve leg strength and stability. Seniors with strong legs were less likely to fall over. How to Do It: 2. Seated Marches Benefits: Sitting marches increase circulation, strengthen the hip flexors, and enhance the range of motion of the legs without potential damage to the joints. How to Do It: Tip: It’ll make things a little more challenging to use hand weights or resistance bands as you march or do your leg lifts. Make sure your chair stays stationary. Keep your grip steady, too. 3. Standing Side Leg Raises Benefits: The workout strengthens the hip muscle and increases balance. Strong hip muscles can help support stability and reduce fall risk. How to Do It: A note on the routine above: If you want to make the exercise difficult, simply increase the number of repetitions, or you could wear ankle weights. Hold on to the chair tightly, so you don’t lose your balance. 4. Toe and Heel Raises Benefits: (standing on toes and heels, alternatively) calms the nerves, assists the lungs in increasing their capacity, strengthens the calves and the front of the lower legs, and improves balance, and guards against falls. How to Do It: Tips: Do these raises close to a wall or other sturdy surface in case of loss of balance. If you are new to this exercise, start with fewer repetitions and add more as you get more comfortable. 5. Seated Arm Circles What’s good tightness and weakness can quickly develop in the shoulders of many people. Seated arm circles are an ideal option to improve the shoulder’s mobility and bulk up the muscles. A simpler exercise is seated on the knees and rising on the toes. How to Do It: Tips: Keep the circles small and controlled to avoid straining your shoulders. If you are uncomfortable, stop and rest. These five simple exercises, if practiced every day, can increase your daily mobility, improve core strength and leg strength, and balance, and help you maintain a good quality of life as you grow older. Different joints or parts of the body are targeted by the different exercises. For example, the calf raises improve leg strength while the shoulder shrug exercises improve the flexibility of your arms. Practice, practice, and practice to experience the best results and lead an independent life. If you have a health issue, get your provider’s input before you even consider starting any new exercise program. Ask for guidance that’s tailored to you.
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