14 Exercises for Seniors to Improve Strength and Balance

balance

1. counterpoise,
2. equilibration,
3. equilibrium,
4. equipoise,
5. poise,
6. stasis.

Antonyms: instability, unbalance, imbalance. Synonyms: remainder, counterbalance, counterpoise, symmetry, equaliser, residual, equalizer, residuum, rest, counterweight, residue, proportion, equilibrium, symmetricalness, equipoise, correspondence, balance wheel, proportionality.

It’s a good idea to include balance training along with physical activity and strength training in your regular activity. Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance.

Subtle movements such holding their head upright, sitting, crawling, standing, walking, and running can assist development. By engaging in balance activities such as standing on a “balance board”, walking on uneven grass, or performing gymnastics activities, the child will improve stability.

1. Exercise 1: Single Limb Stance.
2. Exercise 2: Walking Heel to Toe.
3. Exercise 3: Rock the Boat.
4. Exercise 4: Clock Reach.
5. Exercise 5: Back Leg Raises.
6. Exercise 6: Single Limb Stance with Arm.
7. Exercise 7: Side Leg Raise.
8. Exercise 8: Balancing Wand.

Here are eight activities that sneak exercise into your routine while also crossing things off your to-do list.

• Shopping. Share on Pinterest.
• Cleaning. Vacuuming, sweeping, or Swiffering is good for 150 calories per hour.
• Cooking.
• Sitting.
• Washing Your Car.
• Commuting.
• Shoveling Snow.
• Ordering Drinks.

Always have a sturdy object such as a chair within reach just in case you feel wobbly.

1. One-leg stands. Stand straight.
2. Heel-to-toe walking.
3. Side-stepping.
4. Unassisted standing from a chair.
5. Tai chi.
6. Ankle pumping when you get out of bed.

Your treatment may include:

• Balance retraining exercises (vestibular rehabilitation). Therapists trained in balance problems design a customized program of balance retraining and exercises.
• Positioning procedures.
• Diet and lifestyle changes.
• Medications.
• Surgery.

Causes of balance problems include medications, ear infection, a head injury, or anything else that affects the inner ear or brain. Low blood pressure can lead to dizziness when you stand up too quickly.

Causes of Balance Disorders

• decreased blood flow to the brain due to stroke or a chronic condition such as aging.
• traumatic brain injury.
• multiple sclerosis.
• hydrocephalus.
• seizures.
• Parkinson’s disease.
• cerebellar diseases.
• acoustic neuromas and other brain tumors.

Medications Can Cause Balance Problems

• Antidepressants.
• Anti-seizure drugs (anticonvulsants)
• Hypertensive (high blood pressure) drugs.
• Sedatives.
• Tranquilizers.
• Anxiolytics (anti-anxiety drugs)
• Antihistamines prescribed to relieve allergy symptoms.
• Aminoglycosides (a type of antibiotic)

cerebellum

The most common conditions are benign paroxysmal positional vertigo (BPPV), vestibular migraine, Menière’s disease and vestibular neuritis/labyrinthitis. Unfortunately, each of these conditions can produce symptoms very similar to those of stroke or TIA, so careful attention to symptom details is required.

If you have been experiencing vertigo for more than a day or two, it’s so severe that you can’t stand or walk, or you are vomiting frequently and can’t keep food down, you should make an appointment with a neurologist.

Neurologists treat dizziness that is a symptom of vertigo or disequilibrium. Vertigo makes you feel as if you or the things around you are spinning; disequilibrium is difficulty keeping your balance. Your primary care doctor can help you decide if your dizziness is severe enough to see a neurologist.

Causes of dizziness

• sudden drop in blood pressure.
• heart muscle disease.
• decrease in blood volume.
• anxiety disorders.
• anemia (low iron)
• hypoglycemia (low blood sugar)
• ear infection.
• dehydration.