An Exercise Guide To Maintain Or Regain Body Strength And Balance In Your Golden Years



Old age brings limitations, deformities, and illness, but it also portrays survival and sensibility. The wrinkles and freckles are work of art that tells the story of the person’s life. It is the golden age where a person relinquishes all his responsibilities and takes a step into a carefree tomorrow.

But, the majority of senior citizens, along with responsibilities, lose their sense of health and wellness too. They slide into a sedentary life, which makes them frail and diffident. Thus, they become prone to slip-and-fall accidents.

As per a report shared by WHO, falling is the 2nd leading cause of accidental injury deaths across the globe, and adults over 65 years of age are more susceptible to fatal falls. This brings us to the importance of body strength and balance in old age.

If you are above 65 years of age, you must not underestimate the importance of exercising regularly. Exercising will not only help you improve your body strength and balance, but will also lower your blood pressure, lessen your susceptibility to heart diseases, strengthen your bones, eliminate mobility problems, and more.

Listed below are a few exercises that will help you enhance your body strength and balance in your golden years.  

Single Limb Stance

This exercise helps in strengthening ankles and hips and thereby improving stability.

  • Stand straight with feet together and arms at your sides.
  • Hold a chair. Lift one leg and balance your weight on another.
  • Hold for 10 seconds. Repeat with the other leg.

Tightrope Walk

This exercise improves core balance, strength, as well as posture.

  • Lift your arms to the side so that they are parallel to the ground.
  • Start walking in a straight line setting your gaze on a spot at some distance. Every time you lift your foot, pause for 2 to 3 seconds.
  • Take at least 20 steps.

Rock The Boat

  1. This exercise improves balance and strengthens the legs, foot, and knee joint.
  2. Stand straight with your feet hip-distance apart.
  3. Extend both your arms to the side.
  4. Lift your right foot off the ground and bring the leg up.
  5. Hold for 30 seconds.
  6. Put the right foot down and repeat with the left leg.
  7. Alternate this exercise 5 times with each leg.

Tree Pose

This is one of the best balance exercises for seniors.

  1. Stand straight and slowly shift your weight on the left foot.
  2. Lift your right foot and place it against the ankle, shin, or thigh of the left leg.
  3. Keep your hands in a comfortable position.
  4. Hold the pose for 1 minute.
  5. Repeat on the other side.

Flamingo Stand

This is the most senior-friendly exercise to improve balance, boost muscle movements in the legs, strengthen the toe and knee joint.

  1. Stand straight facing a wall. Keep your feet shoulder-width apart.
  2. Outstretch your arms to touch the wall.
  3. Raise one leg slowly and hold for 10 seconds.
  4. Repeat the same exercise with the other leg.

Back Leg Raise

This exercise strengthens the lower back and bottom.

  1. Take a chair and stand behind it.
  2. Slowly and steadily lift one leg straight back. Do not bend your knee.
  3. Hold this position for a few seconds.
  4. Slowly bring the leg back to the starting position.
  5. Repeat it 15 times with each leg.

The Bottom Line

“Aging is not lost youth but a new stage of opportunity and strength.” -Betty Friedan.

If you are sailing through your golden years, make sure you do it the right way. Instead of walking with the help of a cane, walk with poise and confidence. These exercises will help you maintain or regain body strength and balance. If you have a dependent adult offspring, you must take care of yourself so that you can provide the care and attention they deserve. Looking at the benefits for disabled adults living with parents, your support can help a great deal. 

This is a contributed post and therefore may not represent the views and opinions of this blog or its author.

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