Senior Exercise Archives - Mobility Center

Regular Post

Written by webtechs

12 August 2022

Exercises to Help Seniors Balance Better

Each one of these exercises are intended to support your body’s natural alignment. Because your muscles and bones gradually wear down naturally as you get older, carrying out these exercises routinely can help you retain the same lifestyle that you’re accustomed to. You can perform these exercises at home using everyday objects you have around your and your bodies own weight

Best Balance Exercises for Seniors

The below are just some of the exercises seniors can do to help them balance better. Keep reading to find out more.

Single Leg Balance

This is a straightforward exercise for balance improvement. You should accomplish this while holding onto a chair if you are just beginning.

Step 1: Stand having your feet about shoulder wide apart.

Step 2: Extend your arms out to your sides and gradually lift your left knee off the floor.

Step 3: Straighten your leg in front of you, hold that for thirty seconds, and relax.

Redo this exercise for each leg at least 3 times.

Tree Pose

Follow this after the single-leg balance with a tree pose, an ideal and easy balance exercise. This exercise is also a favorable yoga position. have a chair at the ready while you do it.

Step 1: Stand having your feet about shoulder wide apart, holding one hand on your chest and the other on the chair. When you feel comfortable doing so, you are also able to rest both hands on your chest.

Step 2: Then lift your right leg straight up, turning your foot inwards as you do. Lightly rest the sole of your left foot against the side of your right thigh.

Step 3: Hold this pose for at least thirty seconds, or longer if you are able to.

Redo this with your other leg and redo this pose 3 times.

Tightrope Walk

This exercise can be carried out using a line of tape, tile lines, or any straight line available.

Step 1: Choose a target to walk to.

Step 2: Like tightrope walking, extend your arms out like a “T” and begin walking steadily, being careful to have your feet on the line consistently.

Step 3: Walk from toe to heal, counting down 5 seconds prior to each step.

Try this activity once daily to keep your coordination honed.

Flamingo Stand

This exercise helps build your hip muscles and steadies your core. Carry this out while standing close to a wall you can stabilize yourself with.

Step 1: Start by standing having your feet about shoulder wide apart and touch your hands to the wall.

Step 2: Then raise your left leg up to your hip as if you were marching. Lower leg and do likewise for the right.

Step 3: Heighten the difficulty by going a somewhat faster and/or raising your legs higher.

Redo for each side about ten to twenty times.

Lunges

When losing your balance when walking, you typically take a step forward or back to get it back. Lunges helps you keep this ability powerful.

Step 1: Start by standing straight having your hands on your hips.

Step 2: Then step your left foot forward, bending at your knee. Lower yourself until your left thigh is parallel with the floor below.

Step 3: Breathe, hold for thirty seconds, then gradually return to the beginning position. Repeat for the right leg.

Do this for each of your legs about five to ten times.

Mobility Center In Mesa, Arizona

Mobility Center has been proudly serving the entire Phoenix, Arizona area since 1975 with the finest in mobility aids, scooters, wheel chairs, lifts and support equipment. Visit our convenient location to see the products and receive the individual attention that you deserve. Our service area includes Mesa, Apache Junction, Tempe, Chandler, Scottsdale, Phoenix, Glendale, Surprise, and Sun City.

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Regular Post

Written by webtechs

26 July 2022

Limited Mobility Exercises

Staying active can be quite difficult if you are experiencing any mobility limitations. Try these exercises below to help improve mobility and keep active!

Precautions To Take Before Exercising

If you have limited mobility, it’s recommended to speak with your doctor before beginning a workout regimen. Zero physical activity, though, is always seen as a health risk. Daily activity for individuals with limited mobility will undoubtedly improve their health and overall quality of life.

If any of the following apply to you, it’s best to check with your health care provider before exercising regularly:

Recent back or hip surgery
Dizziness or shortness of breath
Weight loss that is not the result of diet/exercise
Hernia
Swelling joints
Wounds or sores that won’t heal
New symptom(s) that you have not told your doctor about

Water Exercise

Why should anyone with limited mobility try exercising in the water? Well, it is easier to move around and puts less pressure on your joints. Research has shown that exercising in water a few times per week for 8-12 weeks can improve:

Balance
Heart health
Strength
Overall fitness

Resistance Band Exercise

Resistance bands offer both safe and low-impact exercises for those with mobility issues. Regular exercise with resistance bands can lead to the following:

Increased flexibility
Improved grip strength
Lower-leg strength
Lowered blood pressure

Resistance bands can be used to perform a variety of exercises, including:

Squats
Chest press
Seated rows
Bicep curls

Chest Stretches

When you have mobility limitations, getting on the floor to do push-ups can be a tough ask. Thankfully, it is still possible to exercise your chest while sitting in a chair. Try this exercise:

Sit in a chair that doesn’t have arms.
Place your feet shoulder-width apart, keeping them flat on the floor.
Extend your arms to your sides.
Have your palms facing forward.
Ease your arms back as you will feel your shoulder blades move toward one another.
Pause the motion and hold for 10-30 seconds.
Repeat the stretch at least 3 times.

Mobility Center In Mesa, Arizona

Senior Exercise

Regular Post

Written by webtechs

1 June 2022

Shoes For Elderly With Balance Problems

When shopping for new shoes, seniors with balance problems need to find footwear that combines safety and comfort. Let’s take a look at some of the best shoes for the elderly today.

Elderly Shoe Necessities

Seniors should know exactly which elements and features they desire in a new pair of shoes. Consider these five necessities below.

Size

Properly fitting shoes have to be a top priority for the elderly. Shoes that are too big may cause falls, while smaller shoes can easily create discomfort. Always try on a few pairs before deciding on a pair.

Closed Heels

Wearing shoes with closed heels at all times is another must for seniors. Open heel shoes have a tendency to not fit tightly enough, which can cause balance problems.

Soles

The midsoles of the shoes should be sturdy and not too flexible. Shoes that are flexible have been known to cause falls inside or outside the home. Sturdy shoes are more slip-resistant, of course.

Material

As previously mentioned, it’s best to look for a pair of shoes with a slip-resistant sole. Smooth soles can sometimes be slippery and dangerous.

Weight

Weight is one final element to look out for in a new pair of shoes. Heavy shoes have caused many issues for seniors, unfortunately. Falls can occur whenever you struggle to lift your feet while walking. The heels should be no more than one-inch thick.

Best Shoes For The Elderly

These are some of the best shoes, designed specifically for elderly citizens.

Propet Tasha

The high price tag that comes with these shoes is well worth it when considering its safety value. In addition to safety, the Propet Tasha is very comfortable, coming complete with a rubber outsole. These shoes also feature a unique U-shaped design, built directly into the sole. This will help to support a natural gait.

New Balance 990

Known for its variety of wide and comfortable shoes, New Balance has become a very popular brand for seniors. Like the Tasha, this pair is a bit pricey, but the shoes offer great durability. Seniors will enjoy the great heel stability featured in this pair.

Prophet Men’s Stability X Strap Sneaker

This pair was designed specifically to prevent elderly falls. The sneaker comes complete with a contoured heel stabilizer, rubber outsole and removable footbed.

Sketchers Women’s Go Walk

Elderly women may not be able to find a better pair of shoes than this one created by Sketchers. Featuring a lightly padded collar and cushioned 5Gen midsole, this pair also comes with a wide array of color options. Additionally, a thick rubber sole will provide extra grip on any sort of surface.

Hush Puppies Men’s Gil

The Men’s Gil features a long-wearing rubber on outsole, contoured removable EVA footbed and a smooth leather upper. This pair is popular with the older generations due to its combination of support and comfort.

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Senior Exercise

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Regular Post

Written by webtechs

16 May 2022

Golf Exercises For Seniors

Strength and mobility are two crucial assets for seniors hitting the links. Try these golf exercises prior to your next round.

Start By Stretching

The game of golf requires a lot of walking, which can put a strain on your lower body. Make sure your legs are loose before hitting the links. You will also want to loosen up your upper body so you can maximize each and every swing of the club. Try these stretches for both lower and upper body purposes:

Ankle Stretch

Try some seated ankle rotations, either clockwise or counterclockwise.
Turn your ankles around slowly in circles to the left, then right.
Lead the rotations with your big toe.
Keep the movements small.
Only use your foot and ankle during this stretch, not your whole leg.

Shoulder Stretch

Begin by standing with your feet hip-width apart.
Let your arms hang down at the sides of your body.
Breathe in while lifting your shoulders up to your ears.
Move your shoulders back, while squeezing your shoulder blades together.
Exhale, then drop your shoulders back.
Move your elbows forward now.
Repeat this stretch 10 times.

Back Exercises

Back pain can be very troublesome for seniors out on the course. That’s why it’s essential to do some preventative exercises before a long day of golf. Try this back exercise:

Lie flat on your back to begin this stretch.
Bend your knees with both your feet kept flat on the ground.
Keep your arms flat on the ground while performing this stretch.
Keep your feet shoulder-width apart.
Raise your hips while keeping your hands and shoulders flat on the ground simultaneously.
Your hips need to form a straight line all the way from your knees to your head.
Lower yourself down to the ground cautiously.
Try to perform this exercise 8-10 times.

Quad Exercises

Quad cramps are an all-too-common reality for senior golfers. Try this exercise out to prevent any potential quad pain:

Stand straight up with both feet firmly planted on the ground.
Steady yourself against a large object or door.
Bend one knee and leg, holding it tightly to your buttocks.
Hold the leg in position with your hand on that same side.
Try to hold the pose for up to 15 seconds.

Hip Stretches

Hip strength is an important element in any senior’s golf game. You want your hips to be as loose as possible each time you approach the tee. Perform this stretch prior to your upcoming round:

Lie flat on your back, keeping your knees in the air and feet on the ground.
Next, drop both your knees to the left.
Hold this position for 15 seconds, if possible.

Leg Stretches

While your hips are loose, you’ll still want to create as much swinging power through your legs as possible. This stretch is perfect to strengthen your legs:

Sit straight up in a chair with both feet flat on the floor.
Keep your back straight while you raise one leg slowly.
Keep the leg horizontal with the floor during this stretch.
Hold the position for 5 seconds.
Now repeat the stretch with the opposite leg.

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Senior Exercise

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Regular Post

Written by webtechs

17 November 2021

The Best Hip Exercises For Seniors

If you are a senior struggling with hip flexibility or soreness, try these exercises for relief!

Sit To Stand

Start by sitting on a chair with a firm surface.
Lean your body forward until your nose lines up with your toes.
Using your legs, push yourself up from the chair.
Try to do this without using your hands to push up from the chair.
Squeeze your glutes at the top to fully extend your hips once you are standing upright.
Hold the position for one second.
Push your hips back and lower yourself slowly back onto the chair.
Refrain from simply plopping down.
Do 10 repetitions.

Butterfly Pose

Sit tall on the floor, straight up with perfect posture.
Bend your knees, ensuring the soles of your feet touch at the center while in the butterfly position.
Grab hold of each foot with your hands, with an erect spine.
Inhale, then exhale as you lower your torso forward.
Hold when you feel this stretch.
Hold this pose for one minute.

Standing Hip Abduction

Stand in front of a structure that can support you, such as a table, wall or chair.
Kick one leg out to the side, keeping it straight.
Keep your body upright the entire time.
Hold for one second, then return back to the starting position.
Repeat the motion with the opposite leg.
Perform 10 repetitions with each leg.

Half Bridges

Lay down with both knees bent.
Place your arms at your side for some extra support.
Lift your hips and lower back off the floor slowly.
Keep your upper back and shoulders on the floor during this exercise.
Hold for about 5 seconds.

Standing Hip Flexor

Begin the pose by standing with your feet apart and hands on your hip.
Put your left foot forward, about the length of one foot.
Bend your left knee slowly and lift your right heel off the floor.
Lean forward and squeeze your right glute.
Do this for about 30-90 seconds.
Repeat this motion on the opposite side.

Mini Squats

Begin by standing upright with your feet located shoulder-width apart.
Feel free to use a chair, wall or table for extra support.
Keeping your feet flat on the floor, begin to bend your knees and lower your body into a squat position.
Lean your torso forward, but keep your back straight at this point.
Once your knees are bent beyond your toes, hold the pose for 5 seconds.
Repeat the motion 5-10 times.

Straight Leg Raise

Lay flat on your back, bending one leg and keeping the other leg straight.
Breathe in and start to lift the straight leg up until it matches the height of the bent leg.
Exhale and lower the leg back to the ground.
Repeat this motion 10 times with that leg.
Repeat with the opposite leg.

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