Exercise Tips for Older Adults to Prevent Injuries

Engaging in regular exercise helps improve muscle strength and flexibility, which can be instrumental in preventing injury. Try these simple exercises to reap the benefits: 

• Resistance pulls to strengthen shoulders.Using an elastic band to create resistance, hold one end of the band in each hand and try to pull it apart. Perform the exercise with your arms above your head, straight out in front of you, and down at your sides.
  Goal: 5 repetitions in each position.
• Wall stretch to target Achilles tendon. Stand close to a wall facing it. Leaning into the wall, stretch one leg behind you and touch your heel to the ground. (You will need to bend your unextended leg slightly to accomplish this.) Hold for 30 seconds. To intensify the exercise, slightly bend the knee of the extended leg and hold for another 30 seconds. Switch legs and repeat.
  Goal: 10 repetitions with each leg.
• Heel stretch to combat plantar fasciitis. This exercise can be done sitting or standing. Stretch one leg out in front of you. Keeping the leg straight, push your heel away from your body and pull your toes toward it. Hold for 30 seconds. Switch legs and repeat.
  Goal: 10 repetitions with each leg.
• Rolling golf balls to fight arch inflammation. Place a golf ball on the floor and roll your bare foot over it, concentrating on the arch. This exercise also helps prevent plantar fasciitis.
  Goal: 5 minutes with each foot. 

Turning everyday activities into opportunities for exercise increases body strength and flexibility and can help protect your joints and muscles from damage. Whether you perform these exercises in your home or in your private cottage, you are sure to keep your muscles strong and your body healthy. 

Source: kendalnorthernohio.org