Kris Tynan’s 3 simple daily exercises that make a big difference
Having good balance becomes increasingly important as we get older. A fall can result in anything from a few bruises and hurt pride to a fracture (commonly wrist, hip or arm) or even worse brain injury and months of rehabilitation. The risks go up due to several factors in the older population – muscle loss, a less responsive vestibular system, poor eyesight, reduced reaction time and the effects of some medications to name but a few.
These 3 simple exercises will only take minutes to do each day – at the most 5 – but will help you stay vertical for as long as possible.
Exercise one – the 5-second Stork Balance.
Have a chair or bench available for support and then try to stand on one leg for a slow count of 5.
Keep your eye gaze ahead on the horizon. Don’t look down. Repeat the other side.
Tip: This is a good one to do every time you brush your teeth.
Exercise two – the 5-step Heel-to-Toe
Very slowly try to walk in a straight line placing your heel against your toes as you move forward. Do this for 5 steps and then repeat it going backwards. Again don’t look down!
Exercise three – Sit-to-Stand 5 times
Use a kitchen or dining room chair (not a low sofa) and be sure to stand up fully upright in between.
Sit back slowly for the count of 4.
Aim to improve so you can do this with your arms across your chest.
Let us know how you get on with these? Try them for a week and tell us below about any difference in your fitness you notice.
Watch out for more great exercise and lifestyle tips from Kris Tynan next month.
We do the 1st & 3rd exercise at our Exercise group held at the gym. I am 76 and can do them easily. My Mum has just had her 103rd birthday and she can do the sit/stand one. Not sure if she could do it 5 times though. The Stork Balance one is excellent and is easy to practice – when I remember that is!
Well done – and you will certainly be able to include more of the exercises you do at the gym. Exercise is SUCH an important factor in boosting memory confidence.
Like Lesley. Those are some of the exercises our Strength and Balance give us . I find the “sit to stand” exercise easy ( Nov. I’ll be 87. ) But it is surprising many folk struggle with it.
I’ll look out for Kris Tynan training next month.
Thank you for all the help.
Well done! Doing these at 87 is probably why you are still fit and strong. Your experience will inspire others to try these simple exercises out.
Awww-thought Step 2 would be easy! Not so on a spongy carpet but try a tiled surface – still not as good as expected. Age 81
Found that balance improved as I continue to do them. Found the heel to toe the most challenging. I am 83 years and still quite active. Thanks appreciate exercises that are achievable easily with practice.
That’s great progress, Pat. And well done for keeping on with the practice. That’s the key to seeing improvement.