Single-limb Stance – The single-limb stance starts by standing behind a steady chair that doesn’t have wheels. You will hold onto the back of the chair. Once those steps are complete, lift up one of your feet and balance on the other. Hold this position for as long as you then switch feet. The goal is to stand on one foot without holding onto the chair and hold that pose for up a minute.
Walking Heel to Toe – You may wonder, “How is a walking exercise suppose to help improve balance?” The heel to toe exercise makes your legs stronger. The exercise starts with putting your right foot in front of your left foot, touching heel to the tip of toes. Repeat this action with your left foot instead of your right, and make sure to put your weight on your heel. Shift your weight to your toes and repeat these actions until you walk 20 steps.
Rock the Boat – Stand with your feet apart, so that the space between them is the same width as your hips. Make sure both feet are pressed into the ground firmly. Stand straight, with your head level. Then, transfer your weight to your right foot and slowly lift your left leg off the ground. Hold that position for as long as possible, but make sure not to hold it longer than 30 seconds at a time. Switch to the next foot by slowly putting your foot back down. Then place your weight onto that foot, and begin to lift your opposite leg slowly. Repetitions should start at five-time per side, and then you can work your way up to more.
Back Leg Raises – This strength training exercise helps your bottom and lower back get stronger. Stand behind a chair, and slowly begin to lift your left leg straight back without bending your knees or pointing your toes. You will hold that position for one second. Then, slowly bring your leg down. Once your leg is back to normal position, lift your right leg straight back the same way you did with your left. Hold your leg in that position for one second. You will repeat these steps ten to fifteen times for each leg.
Side Leg Raises – The side leg raises are very similar to the last exercise, except you will be raising your legs to the side of your body. It is important to have a chair for this exercise, so you don’t lose your balance. Standing behind the chair, you will move your feet slightly apart, then begin to lift your left leg to the side slowly. It’s essential to keep your back straight, staring straight ahead, and keep your toes facing forward during this exercise. After holding your leg in this position for a second, slowly bring your leg down and repeat with the other leg. You will repeat this exercise ten to fifteen times for each leg.
The Wall Pushups – The wall pushups is a strength training exercise that requires a wall. Make sure the wall doesn’t have any paintings, decorations, windows, or doors. Stretch out your arms in front of you, touch the tip of your finger to the wall in front of you. Put the palms of your hands flat on the wall; they should be the height and width of your shoulders apart. You should be leaning forward slightly. Your feet should be planted, and you will bring your body towards the wall, slowly. Push your body back so that your arms are straight; repeat this 20 times.
Marching in Place – This exercise might seem silly to do, but marching in place is a fantastic balance exercise. Do this exercise in front of the counter, if you need to hold onto something. While standing straight, you will begin to lift your left knee as high as you can and then lower it back down. Lift your right leg and lower it back down. Continue to lift and lower your knees as high as you can until you’ve done this exercise 20 times.
Toe Lifts – You’ll need a counter or a chair for this strength and balance training exercise. Keep your arms out in front of you and stand up straight. Toe lifts are especially standing on your tippy-toes in place. You will raise yourself on your toes and lower yourself gently. You shouldn’t be leaning very far forward on the counter or chair; continue these steps twenty times.
Shoulder Rolls – This simple exercise can be done standing or seated. You will rotate your shoulders gently while lifting them up and back down. You will rotate them again, but roll them forwards and then down again.
Calf Stretches – Calf stretches are a type of strength training exercise; it can be performed standing or sitting. Depending on the way you decide to perform it, you will need to follow different instructions.
While standing for calf stretches, you will need to find an empty wall. You will face the wall you’re your hands at an eye-level, and place your right leg behind your left leg. You will need to keep your right heel on the floor and bend your left knee. This position should last for fifteen to thirty seconds. You will repeat two to four times per leg to complete this exercise.
While sitting for calf stretches, you will need to get a towel. While you sit on the floor with your legs straight on the floor, you will put the towel around the soles of your left foot. Hold both ends of the towel and pull it towards you while keeping your knee straight. Hold this position for fifteen to thirty seconds and repeat the exercise two to four times per leg.
Compare your Health Plans Options
Speak with a licensed insurance agent to compare Medicare health plan options and find the plan that meets your financial and medical needs.