Add stretches to increase flexibility.

Although they are not discussed as much as aerobic and strength building exercises, exercises to increase your flexibility and balance are a key part of a beneficial fitness plan.

Flexibility exercises can improve overall ease of movement, decrease stress on the joints, and reduce risk of injury.

Because flexibility exercises help improve blood flow to the muscles, stretching an injured muscle will speed up your recovery.
We recommends that you incorporate flexibility exercises a minimum of two to three days per week into your overall fitness program.
Most fitness centers have posters with stretches for all muscle groups that you can do after an aerobic exercise, when your muscles are warmed up.

Mindful movement exercises, such as yoga and tai chi, are also excellent for developing flexibility, and Pilates can improve flexibility, as well as core stability.

 

Include exercises to improve balance

Good balance can help prevent falls. Balance training helps improve your equilibrium and your ability to withstand and quickly recovers from situations that make your balance unstable.
In addition, balance is essential for various sports and fitness activities.
To improve balance, you must improve your core strength so you can have a good base of support and control movement.Core strength can be improved through Tai Chi, Pilates, and core specific floor exercises.
Yoga is also excellent for developing core strength and balance.

Older adults at risk of falls should do balance training three or more days a week.
Examples of these exercises include backward walking, sideways walking, heel walking, toe walking, and standing from a sitting position.

 

Exercises to improve balance include:

1. Standing on the balls of your feet with your arms straight out to the sides, then slowly lowering your arms to your sides;
2. Standing on one foot with your eyes closed;
3. Walking very slowly, focusing on lifting and placing each foot.

 Stretching Tips

Incorporate flexibility exercises into your overall fitness program that stretch all the major muscle groups.
You should do these a minimum of two to three days per week.
To improve balance, work on your core strength, in addition to balance training, such as toe walking, or standing on one foot.
Strengthening our legs not only helps us stand from a chair, climb steps, lift our feet when going over a threshold, or side stepping around a table, but also improves our balance.
When we strengthen our legs. we find our balance improves, our posture straightens up, and our ability to handle more during the day is increased.

 

 

12 Best Leg Exercises For Seniors And The Elderly

 

1. Ankle Circles
    This exercise improves your ankle flexibility and ability to move your ankle upward and downward;
    This is a great warm up exercise for the lower leg and feet;

2. Hip Marching
    This exercise will strengthen your hip flexor and thighs;
    With correct seated posture it will also help your abdominal muscles;

3. Knee Extension
    Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance;
    This exercise will improve your available knee range of motion;

4. Calf Raises
    Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain;
    Helps pump blood up from your legs to your upper-body and brain;

5. Standing Knee Flexion
    These knee exercises strengthens your hamstring muscles;
    Also helps with your standing balance;

6. Side Hip Raise
    Safely strengthens your side hip muscles to help with hip arthritis;
    Helps maintain your lower body endurance to better walk and side step around objects;

7.Sit to Stand
    Excellent hip exercises to maintain your leg and hip strength;
    One of the most important exercises used daily to keep your independence and confidence;

8. Heel Stand
    Strengthens the front part of the lower leg with ankle stretches;
    You will become better able to raise your toes to avoid tripping;

9. Lunges
    To strengthen your quadriceps and hips with leg toning exercises;
    Improve your ability to get out of a chair and balance;
    Help you with lifting chores around the house;

10. Straight Leg Raise
    To increase your quadriceps and hip flexor strength with this leg workout;
    To strengthen your abdominal muscles;
    Allow you to advance your leg during walking with greater ease;

11. Partial Squats
    Increase your hip flexibility, quadriceps strength and hip flexor strength;
    Improve your ability to get up from a chair and walk;
    Steady your body for better balance and safety;

12. Hip Extension
    This exercise will help with strengthening the hip joint and muscles;
    This will improve the ability to walk and propel yourself forward or up stairs.