Balancing on one leg. Do the exercise with repetitions. Balance on one foot for 10 seconds, then put the foot down for 10 seconds, and then raise it again. Do four to eight repetitions on each foot. Do this in a doorway or next to something stable that you can grab onto quickly if you need to.

After you feel comfortable balancing on one foot, you can advance to the next stage. Balance on one foot, and hold the lifted foot in front of you before lowering it to the ground. You can then practice moving it backward and then sideways. Always stay in control by holding on with your hands as you need to.

The seated overhead dumbbell press will strengthen your entire deltoid muscle. Strong shoulders can make your waist appear smaller and help improve your game. To perform this exercise:

Sitting with dumbbells in hand, lift the dumbbells to shoulder level with elbows bent. Face palms forward.Press the weight up. Maintain a slight bend in your elbows at the top. Carefully bring the weights down to shoulder level again. Repeat 15 times.

According to the Center for Disease Control, each year 1 in 3 people over the age of 65 experience a fall. For far too many people, a fall means a broken hip or leg, which can mark the beginning of a slow decline in quality of life and an loss of independence.

Maybe you’ve noticed that your balance isn’t as good as it used to be, or maybe your balance is fine, and you’d like to keep it that way. You can prevent falls with simple balance exercises anytime and where!

Here is a balance exercise you can try today !

Walking is a great way for seniors to get in shape. Seniors’ walking programs can help you obtain a stronger body and healthier heart. Seniors of any age can enjoy the benefits of walking. It is also something that can be done as a group or by yourself.

Walking programs for seniors often include slow and fast paced intervals. Arms may be pumped harder for maximum benefits, and knees may be raised for a more efficient workout. Some seniors walk with light hand or wrist weights, or do arm exercises while walking. The kind of seniors’ walking you do will depend on your current physical shape.

The Heel Raise exercise targets your calf muscles.

1.Getting Into Position .Stand on one foot, the other foot resting behind your supporting leg. Both hands are on your hips.
2.Slowly raise your body weight unto the balls of the supporting foot. Squeeze your calf at the top of the lift, then release your leg back to the floor.

Do 12 repetitions. Repeat with the other leg.

The Wall Push Up is an excellent Upper Body Exercise. When done correctly, the wall push up can build a strong upper body. Wall Push Ups are done to build muscle and strength in the chest and triceps. Wall Push Ups are a great modified version of traditional floor push ups.

Wall Push Up Directons:

1. Start standing straight up with your feet about 2-4 feet from a wall.

2. Lean you upper body forward and place your hands on the wall with slightly bent elbows.

3. Push your body back to starting position using your hands.

Chair Stands.

Chair Stands strengthen your inner and outer thigh muscles as well as your abdominal.

1.Place pillows against back of chair.
2.Sit in middle or toward front of the chair, knees bent, feet flat on floor.
3.Lean back in half-reclining position, keeping your back and shoulders straight.
4.Raise upper body forward until sitting upright, using hands as little as possible or not at all, if you can. Your back should no longer lean against the pillows.
5.Slowly stand up, using your hands as little as possible.
6.Slowly sit back down. Keep back and shoulders straight throughout exercise.
Repeat 8 to 12 times. Rest for 60 seconds and repeat one more time.

Exercise: Tricep Stretch

Muscles worked: Tricep Stretches lengthen muscles in the back of the upper arm.

1.Hold one end of a towel in right hand.
2.Raise and bend right arm to drape towel down back. Keep your right arm in this    position and continue holding onto the towel.
3.Reach behind your lower back and grasp bottom end of towel with left hand.

*Remember to consult with your physician before starting a new fitness routine.