For seniors looking to stay active and independent as they age, it’s essential to maintain mobility and agility. By taking the time for regular agility exercises, seniors can expect to improve their balance, mobility, and coordination – which helps to reduce the risk of falling and serious injury.
Falling is the leading cause of both fatal and non-fatal injury in seniors. Due to a declining sense of balance, falls are commonly experienced life events that can have a significant impact on a senior’s health. Seniors can help avoid the risk of falling and injury by adopting fitness strategies to improve their agility and balance.
To offset this natural decline, seniors can spend as little as 10 minutes a day participating in agility exercises. Agility exercises put positive stress on the muscles and bones – keeping them healthy and strong. Let’s take a look at five simple agility exercises that you can start working on today to improve your coordination.
Simple Agility Exercises for Seniors
Whether you choose to do one or all of these exercises, it’s important to work on your agility. Each of these exercises is quick, simple, and can be done at home without any need for workout equipment. Remember to consult a medical professional before starting an exercise program.
Sit-to-Stands
Sit-to-stands are one of Dr. Mills’ favorite exercises and can help improve mobility and balance.
How to do them: Begin by standing in front of a chair with your feet hip-width apart. Slowly lower yourself down into a seated position and then stand back up. Repeat for 30 seconds to one minute. Use a chair, stool or other seat to help assist you as needed.
Toe Taps
Toe taps are a simple exercise that can help improve balance and coordination. This process also helps you strengthen your core muscles and legs, which support your spine and overall balance.
How to do them: Begin by standing in front of a step with your feet hip-width apart. Start with one foot and slowly lift that leg so that you tap the top of the step in front of you. Repeat this process 15-20 times or as much as you feel comfortable with before switching to the other leg. Depending on your experience, you can use a cane, wall, or something else to balance yourself to reduce the risk of injury.
Side Steps
Side steps can help improve lateral movement and balance.
How to do them: Start by standing with your feet hip-width apart. Take a step to the side with your right foot, then bring your left foot to meet it. Repeat on the other side, alternating between left and right for 30 seconds to one minute.
Heel Raises
Heel raises can help improve ankle strength and balance.
How to do them: To start, stand with your feet hip-width apart. Raise your heels off the ground and then lower them back down. Repeat this exercise for 30 seconds to one minute. For help balancing, stand next to a wall or near a railing.
Figure Eights
Figure eights can help improve coordination and balance.
How to do them: Stand with your feet hip-width apart. Lift your foot off of the ground and begin drawing a figure eight or infinity shape with your toes. Repeat this process for 30 seconds to one minute, then switch directions. Don’t feel discouraged if you need to do this exercise seated or if you need to use a railing to balance yourself.
Take Steps to Enjoy Your Golden Years
The fear of falling should not stop you from enjoying an active and safe retirement. Following these agility exercises can help you improve your balance and coordination – empowering you to stay active throughout your golden years.
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