Posts tagged exercises for seniors

5 Health Risks And Senior Balance Exercises

Senior Balance Exercises For Healthier Lives

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

  Staying mobile and active safely is a critical ingredient for older adults and can be facilitated by first performing  senior balance exercises. Please see more information at http://www.exerciseforbalance.com/buy-now Medical scientists and healthcare professionals like doctors, physician assistants and physical therapists are seeing more and more debilitating side effects of inactivity and a sedentary lifestyle, especially with folks in the older population. As  physical activity declines among aging individuals, medical researchers are seeing many additional consequences to their health. For example, Rein Tideiksaar Ph.D., PA-C noted that aging individuals who are more and more inactive commonly suffer from:
Cardiovascular Declines
•    The heart, like any muscle in our body, decreases in size without regular activity. This can lead to a decrease in the ability of the heart to pump blood and circulation problems. This can result in low blood pressure and even heart attacks.
•    Muscle contraction helps blood circulate. Lack of muscle use slows down circulation, which can cause blood clots.
•    Reduced blood circulation may also lead to fluid type swelling (edema) in the lower legs during long periods of inactivity.
Respiratory Declines
•    Chest muscles become weakened. This results in less lung expansion and shallow breathing. The major risk here is pneumonia, as the ability to cough is weakened and secretions can build up in the lungs.
Musculoskeletal Declines
•    Muscles and bones become stronger when they are being used regularly. Even small periods of inactivity will result in muscle loss and decrease in bone strength (the risk of osteoporosis). Muscle weakness also affects balance; leg muscles are the first to become weak. This increases a person’s risk of falling.
Neurological  Declines
•    Lack of mobility can result in coordination and balance problems, which increases the risk of falling.
Cognitive Declines
•    Long periods of immobility can result in several psychological issues such as depression, anxiety, anger, and confusion.
Nutritional Declines
•    Immobility results in fewer calories being burned and poor appetite. As a result, dehydration and malnutrition/weight loss can occur.
Urinary Declines
•    Physical activity and gravity help to drain urine from the kidneys to the bladder. Inactivity can cause a build-up in urine in the kidneys. This increases the risk of kidney stones and urinary tract infection.
General Declines
Inactivity can trigger a series of subsequent diseases and problems that can produce further pain, disability, impaired quality of life, and fall risk (the ability to safely navigate a wide variety of environments requires balance, agility, and flexibility). The good news is that there is a way for older folks to stay active safely and minimize the consequences of immobility. Medical researchers have shown that older adults who practice senior balance exercises on a regular basis have improved stability skills and a reduced risk of falling when they are up moving around.

Senior Balance Exercises Improve Stability

  As we have seen, being inactive can lead to many health problems, but staying physically active with senior balance exercises can give a tremendous boost to your health. To develop necessary motivation to keep moving and to perform your stability routines consistently, you can  keep in mind certain intrinsic factors. One such example of intrinsic motivation factors  is to acknowledge the skill development of balance reactions. You can start with a basic steadiness routine and then notice a progression of skill advancement in your balance reactions by first performing a single leg stance exercise. In this equilibrium routine, you stand on one foot ( stand near a counter or table if you need to touch your hand down at any time) for about twenty seconds. When you first initiate this exercise,  you may have to touch your hand on to a stable object several times and you feel your ankles wobbling a bit. in time as you practice this steadiness routine every day, you will recognize an advancement in your balance abilities where you may not have to touch your hand down at any time, your ankles will be more steady and you will feel more confident with this exercise, leading to heightened motivation to continue your stability program. You can practice these and other senior balance exercises in the comfort of your own home by following along with the Exercise For Balance DVD.  

Senior Balance Exercises In The Exercise For Balance DVD

Learn balance exercises with the Exercise For Balance DVD

    To start moving safely,  get started on a course 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

Move safely by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Nerve Pain And Senior Balance Exercises

Senior Balance Exercises For Nerve Pain

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

  Older adults who experience Diabetic Nerve Pain can have decreased stability and a greater risk for falling, which can be helped by practicing certain senior balance exercises. Please see more information at   http://www.exerciseforbalance.com/buy-now Painful feet can lead to changes in gait patterns. When your feet hurt, you frequently shift your body weight to different parts of the feet with walking to try to minimize impact and reduce the pain. To be specific, Diabetic nerve pain, or neuropathies, are a variety of nerve disorders that are a result of diabetes. Over time, people who have diabetes can begin to develop nerve damage within their bodies. Some people with Diabetes will experience no symptoms, whereas others will see certain warning signs, such as numbness, tingling, and pain in their lower legs and feet. According to scientific studies, anywhere between 60 and 70 percent of people who suffer from diabetes experience some manner of neuropathy. People with diabetes can develop these problems at any time but their risk will increase as they age, making it more important to look out for diabetic nerve pain signs and symptoms the older you are. These issues also tend to be more common in individuals who struggle to control their blood glucose levels.  For those in the aging population, when it comes to managing neuropathy or diabetic nerve pain, the first step is understanding how to spot symptoms of the problem. The warning signs that you experience will generally depend on the nerves within your body that have been affected. However, it should be noted that some people who suffer nerve damage do not experience any symptoms whatsoever. In other cases, the first symptom is generally numbness, pain or tingling around the feet, which can effect stability and mobility. Most of the time, symptoms will start as very minor problems, and because the process of nerve damage can span several years, mild cases can be ignored for quite a long time. Diabetic nerve pain signs and symptoms can appear within the nervous, autonomic, motor and sensory systems. In people with focal neuropathy, the onset of pain can sometimes be very severe and sudden. Another sign of nerve damage might include wasting within the muscles of the hands and feet, tingling, pain, or loss of feeling in the legs, hands, arms, fingers, feet, or toes, and nausea, vomiting or indigestion. Other symptoms can include constipation, diarrhea, dizziness, problems urinating, weakness. All these conditions can lead to a higher risk for falling and sustaining an injury from a fall. As a result, medical providers recommend that folks who experience diabetic nerve pain should also rehearse senior balance exercises to enhance stability and limit the chance of a fall.

Senior Balance Exercises For Foot Pain

   Older individuals who live with foot numbness and pain secondary to Diabetic Neuropathy are encouraged to rehearse specific senior balance exercises to develop stability and reduce the potential of falling. For example, You can practice standing on one foot near a sink or counter. The goal of single leg standing is to hold the position for about twenty seconds and to repeat that three times on each foot. One leg standing will help build necessary strength in the leg muscles and establish needed balance reactions at the ankles. You can learn how to properly perform single leg standing and other senior balance exercises by following the direction of a qualified Physical Therapist in the Exercise For Balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

Learn how to perform balance exercises with the Exercise For Balance DVD

    To help with imbalance from foot pain, get started on a course 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

Beat imbalance by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

SAGE Study And Senior Balance Exercises

Senior Balance Exercises For Aging Adults

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

   Medical researchers have been documenting the shift in the global population towards an abundance of older individuals and the need for basic health initiatives including healthy eating, physical fitness and practicing senior balance exercises to reduce the risk of falling. Please see more information at  http://www.exerciseforbalance.com/buy-now Recently a study by the world Health Organization has been published called SAGE: Study on Global Ageing and Adult Health. The WHO Study on Global Ageing and Adult Health (SAGE) involves nationally representative cohorts of respondents aged 50 and over in six countries (China, Ghana, India, Mexico, Russia, and South Africa), who will be followed as they age. A cohort of respondents aged 18 to 49 also will be followed over time in each country for comparison. The first wave of SAGE data collection (2007-2010) has been completed, with future waves planned for 2012 and 2014. In addition to myriad demographic and socioeconomic characteristics, the study collects data on risk factors, health exams, and biomarkers. Biomarkers such as blood pressure and pulse rate, height and weight, hip and waist circumference, and blood spots from finger pricks, are valuable and objective measures that improve the precision of self-reported health in the survey. SAGE also collects data on grip strength and lung capacity and administers tests of cognition, vision, and mobility to produce objective indicators of respondents’ health and ability to carry out basic activities of daily living. As additional waves of data are collected during these respondents’ later years, the study will seek to monitor health interventions and address changes in respondents’ well-being. A primary objective of SAGE is to obtain reliable and valid data that allow for international comparisons. Researchers derive a composite measure from responses to 16 questions about health and physical limitations. This health score ranges from 0 (worst health) to 100 (best health) and is shown for men and women in each of the six SAGE countries in Figure 10. In each country, the health status score declines with age, as expected. And at each age in each country, the score for males is higher than for females. Women live longer than men on average, but have poorer health status.
The number of disabled people in most developing countries seems certain to increase as the number of older people continues to rise. Health systems need better data to understand the health risks faced by older people and to target appropriate prevention and intervention services. The SAGE data show that the percentage of people with at least three of six health risk factors (physical inactivity, current tobacco use, heavy alcohol consumption, a high-risk waist-hip ratio, hypertension, or obesity) rises with age, but the patterns and the percentages vary by country. One of SAGE’s important contributions will be to assess how these risk-factor profiles affect current and future disability. Smaller family size and declining prevalence of co-residence by multiple generations likely will introduce further challenges for families in developing countries in caring for older relatives.

Senior Balance Exercises Across The World

   Medical professionals the world over understand that preventing falls for elderly people is a key to maintaining good quality of life and controlling rising healthcare costs and can be helped by having older individuals perform senior balance exercises as part of a regular fitness program. Now older adults can rehearse equilibrium routines at home by following along with the instruction of a knowledgeable physical therapist in the Exercise For Balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

Follow along with the instruction of a knowledgeable Physical Therapist in the Exercise For Balance DVD.

    Join millions and get started on a course 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

Stay steady by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Training Effects And Senior Balance Exercises

Senior Balance Exercises For Active Living

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

  Many older adults are finding that staying active with physical fitness, healthy eating and senior balance exercises results in improved quality of life in later years. Please see more information at   http://www.exerciseforbalance.com/buy-now Those in the aging population who make a point of participating in fitness activities demonstrate that staying active is a key component to healthy living and independent living in their “golden years.” These senior citizens are proving what medical scientists have been reporting for the past number of years. As an example, the British researcher, E. J. Bassey, states emphatically that, “it is clear that physical training can improve the physical condition and maximum capacity of those individuals who are elderly. Furthermore,  Bassey goes on to say that “a physical training program by itself will bring no lasting benefit unless it catalyzes a change in the person to participate in a more active lifestyle which incorporates an appropriate amount of spontaneous exercise. This translates of course into a purposeful dedication to a more active lifestyle than that which is usually chosen by older adults in their later years. Typically, older individuals tend to adopt a more sedentary lifestyle following the time of their retirement. For better health, however, being more sedentary is counterintuitive to being more healthy. Medical researchers as well as healthcare providers like doctors, physician assistants, and physical therapists have shown that older individuals who remain active are healthier in many criteria of physical and mental status. Medical providers, however, recommend that those folks in the aging population practice specific senior balance exercises every day to improve their steadiness with all fitness activities.

Senior Balance Exercises For Fitness Routines

  older adults who start their day with senior balance exercises are more apt to be healthy in later life by avoiding falls and by staying active. You can easily incorporate equilibrium routines into some of your regular morning daily activities. As an example, while you are brushing your teeth you can practice standing on one foot for twenty seconds and repeating that three times. By standing on one leg at a time, you will build needed steadiness that is required for standing on one leg while you are walking. You can progress this single leg standing exercise by standing on one foot and slowly, in a controlled fashion, reaching forward to pick up items off your bathroom counter like a comb, water glass, or deodorant. By combining dynamic movement activities with static standing exercises, you will advance your stability skills to be able to maintain an upright, stable position during challenged gait activities like walking up and down stairs, on thick carpet indoors or thick grass or hiking trails outdoors. You can learn how to properly perform this single leg standing exercise as well as other senior balance exercises by following the demonstration of a knowledgeable physical therapist in the exercise for balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

    To stay safe and active in later years, consider getting started on a course 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 specific 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. Don’t wait! Get your copy of the Exercise For Balance DVD by clicking on the BUY NOW button

Stay active by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Healthy Walks With Senior Balance Exercises

Senior Balance Exercises For Safe Walking

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

   Enjoying a walk outdoors is good for the heart and soul and can be made safer for older individuals by practicing senior balance exercises first. Please see more information at  http://www.exerciseforbalance.com/buy-now Walking boosts energy levels, moods, cardiovascular fitness and muscle strength. Walking, however, is a complex motor and cognitive function and requires good stability. Walking aids in improving overall health, especially for older folks. For those people in the older generation, you can get active in lots of ways, but walking is one of the easiest steps you can take to improve your health. Walking is  also one of the safest, least expensive and most sustainable forms of exercise. For such a simple activity, it has  so many benefits! Research has shown that walking at least 30 minutes a day can help you:
• reduce your risk of heart disease, stroke and type 2 diabetes
•  improve your blood pressure, blood sugar and blood cholesterol levels
• prevent weight gain and lower the risk of obesity
• improve your mental well-being
• increase your energy and stamina
•  reduce your risk of osteoporosis, breast cancer and  colon cancer
For every hour of brisk walking, life expectancy for some people may increase by two hours. The American Heart Association recommends adults get at least 150 minutes of physical activity each week. It’s not all or nothing; it’s step by step. Maybe you haven’t been active for a while. No problem. Just get started, even if it’s only a few minutes a day at first. Set a reachable goal just for today. Then you can work toward your overall goal of 150 minutes a week or more as you get in better shape. Gradually increase your time or distance each week. If it’s easier on your body and your schedule, you can split up your walks into 10 or 15 minutes each. Every step counts! Even if you’re already active, here are some ways you can add more steps into your day:
• Take the dog out for a walk.
• Take the kids to the park or playground.
• Park farther from the entrance to your workplace, school, grocery store, restaurants, etc.
• Take the stairs instead of the elevator, even if just for one or two floors.
• Window shop at the mall or downtown.
• Walk to a nearby restaurant for lunch instead of driving.
• Catch up with a friend by walking around the block while you chat on the phone.
   The first step for a safe walking program  is to practice specific senior balance exercises to build adequate steadiness. Then, just lace up with a comfortable pair of shoes and walk. It’s that easy!

Walk Safely With Senior Balance Exercises

   Older adults who rehearse  senior balance exercises are able to participate in a walking program safely. One equilibrium routine that you can perform to help you develop good balance skills involves tandem walking. To perform tandem walking, start with walking along a line touching the heel of your front foot with the toes of your rear foot. By walking along a line with this narrow base of support, you will develop strong and fast balance reactions that translate to walking more steady on different surfaces like carpet, grass and hiking trails. You can practice tandem walking and other senior balance exercises in the comfort of your own home by following the instruction of a skilled Physical Therapist in the Exercise For Balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

    For safe walking,  get started on a course 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

Walk safely by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Arise With Senior Balance Exercises

Morning Senior Balance Exercises

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

  Arise and shine with early morning fitness routines including cardiovascular fitness activities,  leg strengthening exercises and  senior balance exercises. Please see more up to date information at   http://www.exerciseforbalance.com/buy-now One of the best ways to start your day is with a physical fitness workout program. By doing exercises early in the morning, you can increase your heart rate, maximize the flexibility at your joints, stretch and strengthen your leg muscles, speed up your nerve muscle connections and prime your stability skills to help enhance your balance and reduce any risk for falling. Furthermore, early morning exercises can help to clear your brain from the fog of sleep and start your cognitive processes working better. By doing fitness activities early in the morning, you can warm up your muscles to help them produce force at their optimal productivity. Starting your day with gentle stretches also helps to work the kinks out of your muscles as well as work the stiffness and soreness out of your joints. To be specific in regards to stability routines, by practicing senior balance exercises at the beginning of your day you stimulate your body-brain connection in the balance centers and activate the balance reactions at your feet and ankles. Consequently, initiating your daily routines with balance training makes you are less likely to trip or fall and suffer an injury.

Start Your Day With Senior Balance Exercises

  By rehearsing specific senior balance exercises as you start your day, you will ready your brain and body for steadiness with all movement activities. Thankfully, it is easy to combine equilibrium routines with some of the morning activities that you do every day. As an example, while you are brushing your teeth you can stand on one foot and hold that position for 20 to 30 seconds, followed by Standing on the other foot for 20 to 30 seconds for three repetitions. Furthermore, while you wait for your coffee to brew in the kitchen you can practice tandem walking activities. Tandem walking involves walking along a line in a heel to toe manner where are you touch the heel of the front foot with the toes of your rear foot. With tandem walking, you will help to strengthen and speed up the balance reactions at your feet and ankles. These balance reactions are strategic to help respond to any changes in the angle of your foot placement such as walking from hardwood floors  on to thick carpet or walking up and down stairs. The balance reactions at your feet and ankles help you to adapt to different surfaces under your feet. Another example of practicing steadiness exercises early in the morning can include standing near the counter and reaching up into the cupboard without holding on to the counter. You can learn how to accurately perform these and other senior balance exercises by following along with a demonstration of a knowledgeable physical therapist in the exercise for balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

Learn how to perform balance exercises with the Exercise For Balance DVD

    Begin your day by getting started on a course 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

Start balance exercises early in the day with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Complimentary Strength And Senior Balance Exercises

Good Strength And Senior Balance Exercises

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

     By combining forces of strengthening exercises and senior balance exercises, older adults can improve their stability and mobility and enjoy being healthy and active. Please see more at   http://www.exerciseforbalance.com/buy-now  Having strong leg and core muscles are critically important for having good stability with all movement activities. Strong leg muscles help you to adapt to rough terrain if you’re walking outdoors on grass at the golf course or hiking trails through the woods. In addition, strong leg muscles help you get up and out of the chair safely so that you do not tip over and lose your balance. Furthermore having good core and leg strength helps to propel you upstairs so you can navigate stairs safely and without falling. In addition, having strong muscles to produce force in the legs will help you to catch your balance if you trip over something like shoes or a throw rug on the floor. By catching yourself from tripping you will avoid falling and the injuries that often occurs with falls. Here are a few examples of excellent strengthening exercises that you can perform three to four times a week at home or at the gym:
Back Leg Raises (strengthens buttocks and lower back)

 

•    Stand behind a sturdy chair, hold on to the chair for better balance.
•    Slowly lift one leg straight back without bending the knee.
•    Keep the leg you are standing on slightly bent so you don’t lock out the knee. Hold this position for one to two seconds.

Side Leg Raises (strengthens hips, thighs, and buttocks)
•    Stand behind a sturdy chair with feet slightly apart, hold  on to the chair for necessary balance.
•    Slowly lift one leg at a time out to the side (at about a 45 degree angle).
•    Keep the leg you are standing on slightly bent. Hold that position for one to two seconds.
Calf Raises (strengthens calf muscles)
•    Stand behind a sturdy chair with feet slightly apart, hold  on to the chair for necessary balance. 
•     Slowly raise up on both toes, bringing your heels off the ground. Raise up on toes ten to twenty times
•      Raise up on toes ten to twenty times.
You can compliment these leg strengthening exercises by adding in complimentary  balance exercises for seniors.


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Needed Strength And Senior Balance Exercises

   By joining forces of leg strengthening exercises and senior balance exercises, older adults can improve their steadiness and mobility and stay healthy and active well into the Golden Years of Life. In addition to the leg strengthening exercises that were mentioned above, aging individuals can practice equilibrium routines in the comfort of their own home. One such stability exercise involves standing on one foot while holding onto a counter or table. By standing on one foot, the balance system is challenged to increase stability as well as leg strength which enhances overall steadiness. You can learn how to perform certain dynamic balance activities By following the direction of a knowledgeable Physical Therapist in the Exercise For Balance DVD.

Senior Balance Exercises In The Exercise For Balance DVDbalance exercises with the Exercise For Balance DVD

    The winning combination of strength and balance exercises will help you stay steady in later years. To stay as steady as possible with all movement activities,  get started on a course 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

Be strong and steady by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Speed Tests And Senior Balance Exercises

Senior Balance Exercises For Walking Abilities

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

   Being safe with walking is a critical factor in helping older individuals life an independent and fulfilled life and can be enhanced by performing certain senior balance exercises. Please see more information at http://www.exerciseforbalance.com/buy-now The speed at which older adults walk is not only very important for balance during movement activities, but it has also become a significant predictor of overall risk of falling and being hurt from a fall. To be more specific, if an older individual uses a slow walking speed, shuffling their feet, tripping on the carpet or threshold or lacking the ability to be agile enough to step up accurately on to a step or curb, that senior citizen is more likely to experience a fall and a wrist, hip fracture or blow to the head due to that fall. With a slow walking speed, the older person does not have the coordination to shift their body weight correctly in response to changing surfaces beneath their feet, resulting in another possible fall. Medical professionals like doctors and physical therapists have found a way to easily measure gait speed for those in the aging population to flag individuals who would benefit from practicing walking equilibrium routines.

Senior Balance Exercises For Better Walking

   Older adults can rehearse senior balance exercises to be more stable for all their walking activities. First, you can test how stable you are with walking by testing your gait speed. Start by timing how fast you walk ten feet down a hallway. Try to improve your walking speed over the next several weeks and months. You can increase your walking speed by practicing taking longer steps, picking up your feet as you walk and concentrate on the sense of touch between your feet and the floor as you are stepping. Furthermore, Balance skills can be developed by rehearsing certain equilibrium routines like walking along a line heel to toe. Heel to toe walking, also called tandem walking, can be executed in the comfort of your own home in a hallway or along a counter. By repeated practicing the skill of tandem walking, you will establish strong balance reactions at your feet and ankles, enabling you to safely walk. Once you start to improve you walking speed and balance abilities you can progress to walking outside on uneven terrain like thick grass or hiking trails. You can learn how to perform tandem walking and other senior balance exercises by joining in with the demonstration provided by a knowledgeable Physical Therapist in the Exercise For Balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

    Don’t wait to experience a fall while you are walking. Instead, get started on a course 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

Improve walking by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

Brain Changes And Senior Balance Exercises

Senior Balance Exercises For A Changing Brainbalance exercises

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

  To compensate for the many changes that occur in the brain in later years of life, healthcare providers recommend that older individuals practice senior balance exercises every day to enhance their stability and reduce the risk of falling. Please see more information at  http://www.exerciseforbalance.com/buy-now Medical researchers who study senior citizens have found that The only constant about your brain is that it’s always changing. In fact, change in brain function is to be expected as you age. For most of us, even after your brain reaches maturity, it’s still changing. The aspect of constant change in the brain is  called “brain plasticity”as we experience the world, practice habits and learn new information, our brains change, grow new connections and repair broken onesAs we age, our experiences and knowledge keep our brains working, developing and learning. Understanding that not all changes are a sign of concern is important. We all lose our keys and forget people’s names. We do it throughout our entire lives. It’s not until we’re older that these common mishaps cause us worry. Furthermore, it is also important to know there are several other reasons lapses in memory occur like certain medications, lack of sleep and excessive alcohol. Change in brain function is to be expected as you age. Change in brain function, however, can effect aspects of life including: -Muscle strength and speed of muscle firing
-Sharpness of sensory input from the feet
-Processing sensory input that effects balance and mobility
  In light of the changes that often lead to a decrease in steadiness and a greater potential for falling later in life, healthcare professionals recommend that those in the aging population practice senior balance exercises and lower leg strengthening exercises every day to help combat the changes that naturally occur with aging.

Senior Balance Exercises In Later Years

     In later years of life, most older adults experience changes in their brain which can lead to decreased mobility and stability, creating a need to practice senior balance exercises and leg strengthening exercises every day. In addition to rehearsing  simple equilibrium routines like standing on one leg for twenty seconds three times in a row, you can also practice leg strengthening exercises. There are specific strengthening exercises that target the muscles most needed for balance with standing and walking. As an example, you can practice building strength in your calf muscles by standing with your feet shoulder width apart and raising up on your tippy toes twenty times. You can also build strength in your thigh muscles by performing a mini squat exercise twenty times every day. These toe raising and mini squat routines should be performed while standing near a sink or counter so you can hold on if you need to. You can find out how to perform these leg strengthening exercises as well as specific senior balance exercises by following the instruction of a qualified physical therapist in the exercise for balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

Learn balance exercises with the Exercise For Balance DVD

Learn balance exercises with the Exercise For Balance DVD

    To combat the changes in your brain as you age,  get started on a course 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

Stay active by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

2 Home Senior Balance Exercises

Senior Balance Exercises At Home

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

  For many older adults getting out to a clinic or gym can be very difficult, which necessitates that need to practice strengthening exercises and  senior balance exercises at home.  Please see more pertinent information at    http://www.exerciseforbalance.com/buy-now In addition, many older individuals are more likely to complete a fitness program if they can practice the exercises in the comfort of their own home.  As a result, many medical professionals like Physician assistance, nurses and physical therapists have worked on producing fitness programs to be experienced at home.  For example, as a physical therapist I have recommended some of my patients who have complaints of both dizziness and imbalance to practice a simple stability routine at home.  This steadiness routine improves function of the inner ear vestibular system as well as the balance system.  This final exercise involves sitting in a rocking chair and rocking back and forth while looking straight ahead.  The rocking chair provides motion to the inner ear vestibular organs, helping them to maximize their function.  Two progress this exercise, I can ask the patient to continue with rocking while adding head turns side to side or up and down.  By adding head turns, I can increase the complexity of the exercise to further advance the sensory input into the balance center in the brain.  To be sure, this rocking chair routine is vary challenging for anyone who has symptoms of lightheadedness or a dizziness.  Usually folks who have complaints of lightheadedness and dizziness also suffer from imbalance and would also benefit from practicing specific senior balance exercises.

Home Style Senior Balance Exercises

    By Practicing senior balance exercises at home, older adults are able to enhance their stability, thereby reducing and their potential risk for falling and hurting themselves.  In addition to practicing routines while rocking in a rocking chair to stimulate their inner ear and balance system, aging individuals can combine this routine with a standing steadiness exercise.  one example of a standing equilibrium routine is tandem standing. tandem stnding involves having the one foot positioned directly in front of the other foot.  during A  tandem standing procedure, each individual will attempt to hold the position for twenty seconds and repeat that exercise three times on each foot.  At first, tandem standing routines can be very challenging.  The older adult will naturally experience movement at their feet and ankles, which is their natural balance reactions at work.  Over time however, the person will experience  improvement in their balance reactions which will lead to a more stable experience during this steadiness exercise.  As a result, the older individual will become more stable with all movement activities such as walking upstairs, turning it in the kitchen or bathroom and staying a steady during dressing activities.  In the long run, the  older adult will be able to diminish their symptoms of dizziness as well as enhance their overall steadiness to improve their quality of life.  You can learn how to correctly perform tandem standing routines as well as other senior balance exercises by following the direction of a qualified physical therapist in the exercise for balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

Learn balance exercises with the Exercise For Balance DVD

Learn balance exercises with the Exercise For Balance DVD

    To be safe at home with all movements,  get started on a course 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

Be safe at home by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see http://www.mayoclinic.com/health-information/

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