![]() You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Always remember to breathe normally while holding a stretch.Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.Stretch after endurance or strength exercises.Stretch when your muscles are warmed up.Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Talk with your doctor if you are unsure about a particular exercise.Have a sturdy chair or a person nearby to hold on to if you feel unsteady.Tai Chi, a "moving meditation" that involves shifting the body slowly, gently, and precisely, while breathing deeply.Many lower-body strength exercises also will improve your balance. Talk with your doctor if you are unsure about doing a particular exercise.īalance exercises help prevent falls, a common problem in older adults that can have serious consequences.Breathe out as you lift or push, and breathe in as you relax.Don’t hold your breath during strength exercises and breathe regularly.Below are a few examples of strength exercises: Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Add a band or move on to a stronger band (or more weight) when you can do two sets of 10 to 15 repetitions easily. ![]() If you are a beginner, try exercising without the band or use a light band until you are comfortable. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you do, start by using light weights at first, then gradually add more. Some people choose to use weights to help improve their strength. Read and share this infographic and help spread the word about the everyday benefits of exercise and physical activity. Some people call using weight to improve your muscle strength “strength training” or “resistance training.” You are less likely to fall when your leg and hip muscles are strong. ![]() Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Your muscular strength can make a big difference. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity. When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity.
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