If you or a senior loved one has recently had surgery or are dealing with symptoms of vertigo, balancing may be a struggle. Balance issues can affect one’s ability to get around, increasing the risk of fall-related injuries. That’s why it’s critical to rebuild strength and improve mobility at a rehab center. Here are a few low-impact exercises therapists may recommend. 

How Can Seniors Build Strength & Balance? 

1. Wall Pushups

Older individuals may struggle to get down onto the ground to do regular pushups. That’s why rehab centers often suggest using the wall instead of the floor to perform this same motion. Place your feet a few inches more than an arm's length away from a wall. Then, push your hands against the wall and extend your arms, while keeping your elbows tucked in. This exercise will build bicep strength.

2. Swimming

Working out in water reduces the effects of gravity and makes it easier to balance. Many seniors enjoy partaking in water aerobics to improve mobility and lubricate the joints, reducing chronic pain from arthritis and other similar conditions. Head to a local community gym to participate in senior fitness classes as an addition to your regular rehab center workouts.

3. Balance Ball Sits

Core strength is crucial for balance. Seniors can build muscles in their abdominal region by sitting on a large, inflatable balance ball. Start out a few inches away from the wall so you can quickly regain balance if you start to fall. Over time, try repeatedly sitting down on and getting up from the ball to improve leg strength and stability.

4. Leg Raises

Stand behind a chair with your arms on the back. Raise one leg straight behind you while keeping your pelvis neutral. Slowly lower the leg and repeat this process with the other leg. Do this practice for 10 rounds a few times a day, and you’ll likely begin to notice an improvement in leg strength. Some also try this practice with the raised knee bent to work more on the hamstrings, a major muscle group that controls balance while you walk.

If you or a loved one is struggling with poor balance, contact WyndRidge Health & Rehabilitation Center in Cumberland County, TN. Their team of licensed therapists provides personalized, goal-oriented treatment, as well as a nursing facility and pharmacy. Whether you require assistance recovering from surgery or are interested in around-the-clock care for a loved one, this rehab center can meet your needs. Call the Crossville-based facility at (931) 707-5687 or visit the website for more information on their outpatient services, including physical, occupational, and speech therapies.