Exercise is the best way for the elderly to improve their balance and strength. With a simple routine, everyone should be able to stand tall and embrace independence and freedom when walking.
No.1 Toe Lifts Exercise
This is the most simple and popular exercise for elderly in Japan. People can do it anywhere with a chair. Stand holding onto the back of a chair to help keep your balance. Slowly lift yourself as high up onto the tips of your toes as possible, staying there for a few seconds each time. Carefully lower back down and repeat this twenty times.
No.2 Walk the Line
Stand carefully on one side of a room and place your right foot in front of your left. Take a step forward, bringing your left heel to the front of your right toes. Repeat this until you have successfully crossed the room. Some seniors may need someone to hold their hand for added balance while they get used to doing this exercise.
No.3 Shoulder Rolls
While either sitting or standing, (whichever is the most comfortable to you), relax your arms completely. Then roll your shoulders back until they are positioned at the top of their sockets, holding them there for a second before bringing them forward and down. Repeat this fifteen to twenty times.
Post time: Sep-17-2022
