Falls are the most common cause of fatal injuries among seniors and the origin of countless emergency room visits. They also take a psychological toll; fear of falling can lead to self-imposed social isolation and reduced quality of life. Thus, for seniors, prevention of falls is a vital component of living an independent, fulfilling life. A good place to start is with balance exercises.
Simple Exercises to Improve Balance and Reduce the Risk of Falls
Good balance can go a long way toward preventing falls. These four balance exercises can help you improve (or maintain) your balance.
Standing on One Foot
This exercise is as simple as it sounds. Begin by standing with your feet shoulder-width apart and your weight evenly distributed. Next, shift all of your weight to your left foot, then lift your right one.
Balance on your left foot for 30 seconds to one minute, then return your right foot to the floor. Repeat on the other side: repeat 5 times, or as many times as you feel comfortable with. The goal is to be able to balance easily on one foot without holding onto anything for support.
Walking the Line
When you can balance on one foot for at least 30 seconds at a stretch, try this exercise. Like the first, it’s effortless: take a short step with your right foot so that it is forward. Next, bring your left foot so that the heel is touching the toes of your right foot. Next, ease your weight forward to the ball of your left foot and bring the right one forward again. Continue for 20 steps.
Marching in Place
You can do this exercise even if you use a walker. If you don’t use a walker but need support, place a chair beside you and hold the chair with one hand. If you do have a walker, place both your hands on the handles. Now, lift your left knee and continue to raise it as high as possible. Lower it, then raise your other knee as high as you can. Repeat 10 times.
Toe Lifts
This exercise, too, can be done with a walker or with a chair for support if necessary. Stand with your feet together and flat on the floor. Extend your arms out in front of you (or grab your support). Shift your weight to the balls of your feet and raise your toes as high as you can. Hold this pose to the count of ten, then slowly lower your heels to the floor. Repeat 20 times.
Back Leg Raises
This exercise can be done using a chair, counter, wall, or even a walker for stability. It strengthens your lower back muscles and buttocks, which improves posture and balance.
Stand with your feet shoulder-width apart. Stretch your right leg out behind you, keeping the leg straight, and your toes pointed. Lift the leg as high as you can, making sure you don’t bend your knee. Hold the pose for 30 seconds (or as long as you can, if you can’t yet reach 30 seconds), then lower your leg back to starting position. Repeat with the other leg. Do five repetitions, and try to work your way up to 15 overtime.
Falls aren’t an inevitable part of aging, and good balance can go a long way toward preventing them. If you have had a fall, or need some extra support while walking, such as a walker or cane, visit Simply Medical today.