Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fractures, can have a serious impact on a person's life. If you fall, it can limit your activities or make it impossible to live independently. Balance exercises, along with certain strength exercises, can help prevent falls by improving your ability to control and maintain your body's position, whether you are moving or still. Below are a few basic balance exercises to try.
Standing on One Foot
- Stand on one foot behind a sturdy chair, holding on for balance.
- Hold position for up to 10 seconds.
- Repeat 10 to 15 times.
- Repeat 10 to 15 times with other leg.
- Repeat 10 to 15 more times with each leg.
Walking Heel to Toe
- Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Take a step. Put your heel just in front of the toe of your other foot.
- Repeat for 20 steps.
Balance Walk
- Raise arms to sides, shoulder height.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Walk in a straight line with one foot in front of the other.
- As you walk, lift your back leg. Pause for 1 second before stepping forward.
- Repeat for 20 steps, alternating legs.
Improving your balance can improve your overall independence as you get older. These exercises aren’t anything too strenuous, but if you are able to do them a few times a week you will definitely see the results.
Cheers,
Billy Kanter CPED