Strengthening Routines And Senior Balance Exercises

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via

   Medical researchers are finding that combining strengthening routines with senior balance exercises can optimize effectiveness of stability and strength workouts. Please see Both facets of staying strong and staying steady are essential for safe living at an optimal quality of life. For those in the aging population, even very small changes in muscle strength can make a real difference in function, especially in people who have already lost a lot of muscle. An increase in muscle that you can’t even see can make it easier to do everyday things like get up from a chair, climb stairs, carry groceries, open jars, and even play with your grandchildren. Lower-body strength exercises also will improve your balance and minimize the possibility of a fall. There are a variety of ways you can build strength- at home or in the gym. You can use weights, resistance bands, or common objects from your home. On the other hand, you can use the strength-training equipment at a fitness center or gym.  For those just starting out, start with light weights and gradually increase the amount of weight you use  to apply the overload principle of exercise physiology, which will help develop muscle strength. Here are 5 tips for building strength:
Try to do strength exercises for all of your major muscle groups on 2 or more days per week for 30-minute sessions each, but don’t exercise the same muscle group on any 2 days in a row.
  • Depending on your condition, you might need to start out using 1- or 2-pound weights, or no weight at all. Your body needs to get used to strength exercises.
  • Use a light weight the first week, then gradually add more weight. Starting out with weights that are too heavy can cause injuries.
  • Gradually add more weight in order to benefit from strength exercises. You need to challenge your muscles to get the most benefit from strength exercises. (The Progressing section below will tell you how.)
  • It should feel somewhere between hard and very hard for you to lift or push the weight. It shouldn’t feel very, very hard. If you can’t lift or push a weight 8 times in a row, it’s too heavy for you. Reduce the amount of weight.
  • Take 3 seconds to lift or push a weight into place, hold the position for 1 second, and take another 3 seconds to return to your starting position. Don’t let the weight drop; returning it slowly is very important.
  • Try to do 10 to 15 repetitions for each exercise. Think of this as a goal. If you can’t do that many at first, do as many as you can. You may be able to build up to this goal over time.

Try Strengthening And Senior Balance Exercises

    By Joining strengthening and senior balance exercises together, you can accomplish a more complete workout that will maximize your benefits. You will be more stable as you participate in activities outside and within the home. For example, you can combine practicing mini squats where you bend your knees down and up or toe raises where you lift up and down on your toes. You can add the balance component to these exercises by standing near a sink or counter but not holding on to challenge your stability. You can become proficient in these and other senior balance exercises by  joining in with the instruction from a knowledgeable Physical Therapist in the Exercise For Balance DVD.

Senior Balance Exercises In The Exercise For Balance DVDbalance exercises

    Make the most of your strength exercise routines by adding a course of of the best balance exercises with the Exercise For Balance DVD. The healthcare provider recommended Exercise For Balance DVD is a high quality instructional DVD to use at home or in a group setting. The easy to understand and simple to follow Exercise For Balance DVD includes  a step by step series of the latest balance and strength exercises necessary to optimize senior fitness and to carry out basic daily activities like shopping, doing laundry,  walking, standing, cleaning house, stair climbing or to advance to more difficult pursuits like skiing, dancing, playing golf and hiking. In the  comprehensive Exercise For Balance DVD, you will learn how to improve stability, how to apply steadiness techniques and how to safely execute balance routines from a  qualified balance specialist — licensed Physical Therapist—who has worked with balance and dizziness disorders for over 25 years. Get your copy of the Exercise For Balance DVD by clicking on the BUY NOW button

Join strength and balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see