Freeman Cebu Sports

Balance exercises for older adults

FEEL THE GAME - Bobby Motus - The Freeman

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We notice many changes in our bodies as we advance in age. Agility, mobility, reflexes and coordination are the most reduced functions when we get older.

It had taken more effort to use the kudkoran for the requisite coconut milk-infused mixed root crops with tapioca pearls, in other words, binignit.  Reaction times decline and muscle mass decreases, but the fact remains that the way we made higop and devoured the delicacy stayed the same.

Binignit aside, balance is important as getting old makes us prone to falls and injuries.   It’s that time to be extra careful when getting up and down stairs, crossing the street, just walking around or doing ordinary household chores.

From the online newsletter Top Shape Now, they gave three simple balance exercises that we seniors can do.

Single-leg stand

The newsletter describes this as a classic and very easy to do.  Stand next to a chair for support and raise one leg off the floor, holding it for 10 to 15 seconds.  Switching to the other leg, do the same.  Go for three sets.

Side leg raises

Lying on our side with our legs straight and stacked on top of each other, we slowly lift the top leg as comfortably high as we can then slowly lower it back down.  Go for 10 to 15 repetitions on each side.   This exercise not only improves our balance but also tones our hip and thigh muscles.

Wall push-ups

Standing at arm’s length from the wall, we place our palms against it and do standing push-ups, keeping our bodies straight.  Aim for 10 to 15 repetitions for 3 sets.  Aside from improving our balance, it also tones our upper body.

Including these exercises in our daily routines significantly improves our balance and coordination, thus bettering our lives and most especially giving us more quality time playing with our apos.  And yes, the next time we ride the kudkoran, we won’t wobble on the saddle.

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