For Balance

This exercise is extremely simple and only requires a sturdy chair. Begin by standing with the chair either in front or behind you:

• Stand on one foot while holding onto the back of the chair. With your back straight, balance on one foot for about 10 seconds. • Repeat 10 to 15 times. Then repeat with the other leg.

For Flexibility

Working on your flexibility helps in relaxing and stretching the body, giving your movements more fluidity when doing daily activities, such as getting dressed or reaching for something on a shelf.

• If standing, begin with both feet flat on the floor, shoulder width apart. If sitting, start with both feet flat on the floor with your back straight.

• Without tipping your head forward or backward, turn your head to the side until you feel a slight stretch. Hold for 10 to 30 seconds.

6 | nyforseniors.com

For Strength

This exercise focuses on strengthening your grip and is great for those who have issues picking up, holding onto, and opening things. Begin with a small foam or foam-like ball, such as a tennis ball, and hold it in your hand:

• Squeeze the ball as tightly as you can for 3 to 5 seconds, then relax your grip slowly. Repeat 10 to 15 times. Then switch to the other hand.

• Repeat twice with both hands.

Safety Tips

These exercises should be incorporated into a thirty-minute or longer workout, done 2 to 3 days a week. Always make sure to speak with your doctor before performing any exercise that affect areas prone to pain, such as any areas that have had surgery.

– Nikkia Rivera

Source: https://www.nia.nih.gov/health/publication/exercise-physical-activity/introduction

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