However, if you get a suggestion to increase steady stability, do not rush to dismiss it right away.
Are not you curious to know the benefits of what is being offered to you? Between the brain and what we do there is a direct relationship. When we want to make a movement, the brain gets information about it and transmits the information to the nerve cells. The result is moving a part of the body (or the whole body).
But how do we move safely if we are old?
This depends on the stage of the equilibrium resistance of our body. The elements of equilibrium in this life of our life are:
First of all - the eyes. As a sensory organ, they give us information about where we are and where we want to move, the obstacles on our way that we must overcome in order not to lead us to an incident like a fall; - from the sensors we will mention the very important for keeping the equilibrium vestibular apparatus located in the middle ear of the person who gives us information about the position of the head in the space; - remember the condition of the bone system - the bones of the ankles, knees and thighs that, with the help of the muscle fibers, keep the body upright; - tactile sensations, especially those of the legs involved in balancing to keep the body in a balanced position. If the systems that support our body so that it does not fall into a space imbalance situation if these systems work in sync, we are still in active age and the loss of equilibrium is unlikely, and our movement will not create us headaches.
How to maintain good body tone and a sense of balance? How To Keep A Young Spirit In Adventurous Age?
Don't give up! The ability to remember is maintained by reading, and the body is exercised with adequate exercise.
Do we keep the body stand so that it can, in real danger, protect us from falling and stay upright? How do we train our body and brain so that they are not lazy to react to the situation as in previous years?
Do not delay the concern of the steady-state equilibrium for tomorrow, nor do you suffer from it. Start from today by telling yourself, "I can! I know I will be successful! And this success will bring comfort and security to me! This will make my life easier! And I want that! " The pleasure of physical exercise is a consequence of it itself. After the physical effort, one feels so refreshed and rested. Mental work has less adverse effects on the body - it takes longer to recover than to physical. Static (stationary) loading is not good for the physical survival of a person. If you alternate mental with physical labor, there is no way not to feel the benefit of your body.
But how do you dose the physical load so that it delivers comfort to your body?
Before you begin the exercises offered by this site, consult your GP if they are compatible with your health condition. This includes diseases such as ear infections (which can be cured under appropriate treatment), dizziness, drug syndromes or Meniere disease as well as stroke-related strokes.
Attention! Do not recommend the site to people who have an equilibrium problem in a very old age. Do not go to the next exercise if you have not perfected the earliest.
Initially, start the exercise with an attendant. The position at the start of the exercise must be stable so that the weight of the body does not fall only on the legs. Move smoothly and steadily. This will lead to your stability and comfort when performing the exercise. Repeat the exercise until you feel a rush of energy to move to the next, no matter how long you will perform it. And let's not forget the weight distribution of the body - let's not just load one part of it. Do not rush into the performance itself - remember that not always the fastest is the first in the final. Use sturdy furniture from home to support, such as an armchair or chair that will hold out the stable in performance. If the exercise is in the sitting position, when it's done, straighten slowly until you feel steady.
Attention! When performing the exercises, the eyes must be open - this is not a relaxation but a physical load on the body. Ask your doctor for contraindications on taking certain medicines that cause disturbances in the steady state. For your comfort and safety when performing the exercises, use only the part of the furniture in your home, which you are sure will not let you stumble and injure yourself. Let this support be always near you so that if you decide to rest, have something to sit on.
Attention! The soles of the shoes that you will perform the exercise do not glide on the floor! Did you decide to move? Here's a great place for a short walk - the kitchen. There is a kitchenette in it, which is a sure support for your body. Walk several times, leaning on it - it's so steady. Keep one hand on him while walking.
Do you have animal-like slippers (or a stuffed toy)? Put them on the floor and try to cross them. You may not succeed from the first time, but do not give up - the chance is on your side. However, if you are experiencing difficulty in walking, here is an easy way to exercise to improve your gait balance. The corridor of the dwelling is an appropriate place for this. Just place a rope closer to one wall to mark the walking line. The mark may also be a colorful scotch tape, but it is harder to remove after finishing the workouts. The lateral movements of the exercises prove to be more difficult for the elderly, as the equilibrium instability requires more balance for the body. For efficacy of straightforward exercises, you can add comfortable weights to the hands or feet.
Attention! Weights combined should not exceed 2 pounds (for example, legs a pound on a leg and no weight for the hands).
When is a workout effective?
Only when there is a load, whether it's a shoulder belt or a leg.
Do not allow yourself to load the shoulder belt further. And now a tip: write down every success in your movement. This will greatly facilitate your endeavor, you will always know what else you can achieve - the goals you set are in front of you: going out on the street or even buying from a nearby store. And do not give up - do it every day. Because you want, because you can.
You need to practice your peripheral vision as well. This will make it easier for you to move not only straight. Just place today's newspaper on your route. Try to move and keep the newspaper in your eye, of course, until you pass it. This exercise will help you move forward securely but also notice more about yourself. If you want to feel more comfortable with your movement, as well as being emotionally and physically satisfied, after consulting with your doctor, start exercises. Prove that you are steady, stubborn, responsible for your physical condition. Say "no!" To the sedentary life.
Attention! Choose the first exercises that are most available to you and do not give up until you get them. Success comes to the champions after a lot of workouts and to you after a hard work. These exercises have an effect only if you are in peace and harmony with yourself. The angry person can not handle 100% of the exercise because he is not focused on it. The perfect case is to have a person who will support you physically and emotionally.
The good motivation, supported by man to you, is almost half done. A friendly hand, stretched out to support you, will free you from the thought of falling and give you a real chance to run the movement until you start running it without stumbling. We offer 12 exercises selected to be as effective as possible to improve your steady stability. They are graded in complexity so you can start from the easiest and pi to make them more complicated until you reach the hardest. Attention: If you are moving with a cane please, call someone to help you.
The exercises are in the video you can see here: …………………… is a need for perseverance to have the result of an exercise. Before you move on to the next exercise, train what is before it as you refine it. The first exercise will help you start balancing steadily on one leg. Put your comfortable kitchen chair on the carpet so there is no furniture nearby - it's for your safety. Did you train your feet with suitable non-slip shoes? Then you can grab the back of the chair with both hands so that you feel steady. Start making swings with one leg forwards and backwards.
Do you succeed? Yes? Now change your leg so that the weight of your body moves to the other foot. And again - move back and forth. You succeeded, which means you moved the general center of body weight above your ankles. The first phase of this exercise is completed. But not the ultimate. Repeat the exercise by starting to hold one arm for the chair, then helping with it from time to time, followed by a finger support, and the end phase is a leg with no foot.
Have you trained enough? Now you have achieved so much! Because it is difficult at almost any age - this exercise instinctively seeks the support of the hands. After learning the first exercise, you can move on to the second. It aims at improving the synchronization of the ophthalmic and vestibular (equilibrium) apparatus. Attention! If you get dizzy during this exercise, stop it immediately.
The next attempt must be made with less and slower movements of the head (and do not give up). This is the right way to assimilate your difficult exercise. Not only does the rectilinear movement coincide with our lives. The human body does not move in one direction only. It is necessary to make a turn. In order to be successful in this endeavor, the mechanism is the following: first the head starts spinning, the eyes fix the direction and the human body rotates. Successful rotating movement ensures that our body stays upright. Again we will use the chair from the previous exercise.
If you have pain in the shoulder belt, do not move away from the chair if there is no escort. In this exercise the chair can be just a precautionary measure, as it may be that you can perform the movements without relying on it. To keep the body in balance without falling, lift your shoulders back, looking at the floor in front of you. Oral exhalation and air intake is the main type of breathing for runners over short and long distances. Train this kind of breathing before you start the exercise. Did you succeed? It's not that hard. After learning the previous exercises, the goal of the next is to rotate the body 180 degrees, keeping balance. It can be a fun exercise if you use your cane or your big umbrella, naturally collapsed, or even a long broom.
Sometimes your knee hurt and you feel that you are stepping into an empty space? Do you hurry to step on the other foot?
This is due to the weakness of the leg muscles. To overcome this condition, we will offer an exercise that strengthens your hips and lower leg muscles. We move not just in the right direction, we do circular movements as well. Then the body rotates around its axis. If we rotate unsteady, we need the support of some of our favorite furniture here.
Attention! If you are circling, the first thing is: the knees and thighs are in the right position.
Here you have achieved positive results: thanks to the exercises, you are already walking alone on a straight line. Let's remind you that walking around the kitchen counter, it provokes you to cook your favorite meal. Now, do you want us to go back to the kitchen again? But not to cook, but to do the next exercise of moving and turning 180 degrees. It will take only a few minutes. Use the kitchen counter by leaning on it in shorter time. This is how you already have the experience with the kitchen chair, which you were using both hands, and at the end of the exercise you did not need it. When starting the reversal and reversing exercise at the beginning, use the support. When turning, if you are unsure of yourself, use a companion or immediately grab the hob. After a few attempts you will succeed.
This will allow you to continue at the beginning at least a few steps alone. It's gonna happen, does not it? The first step after the reversal will, of course, first happen: if a close person helps you or if you are stubborn, determined to achieve good results. We recommend the first option. Through it, you will understand that you have relatives who want to lead a more active life, to feel more comfortable in your daily life. Start self-moving? Have a person who supports you not just in words but actually helps you. This would not only provide you with stability in walking but also a good emotional tone. Have you decided to start the exercises now ?! Yes! Proposal! The book "Fit in Bist" offers you exercises that will help you refine your bone-muscular system so that it creates comfort that would please your loved ones by moving freely, but also that you can go safely to the nearby store or rejoice your guest with a delicious meal.
Do you want? This is your achievement! And for me, the satisfaction of all your accomplishment in the movement remains.