Exercises
To Improve Balance and Prevent Falls
Importance of Balance
Training
Balance declines with age, leading to instability, coordination
problems and increased fall risk. Balance exercises can help enhance stability
and prevent falls by improving these areas:
·
Leg muscle strength
·
Core stability
·
Reflexes
·
Proprioception - sense of
body position
·
Vestibular system - inner
ear balance control
1. Fall
Risk Factors
Lack of balance, muscle weakness, medications, poor vision and
unsafe environments contribute to falls.
2.
Benefits
Balance training helps strengthen stabilizing muscles, tendons
and joints.
10 Balance Exercises
Here are 10 great balance exercises to improve stability and
coordination:
1.
Tandem Stance
Stand with one foot directly in front of the other, touching
heel to toe. Hold for 30 seconds, then switch feet.
2.
Single Leg Stance
Stand on one leg, holding for up to 30 seconds. Keep knees soft,
posture tall. Repeat on other side.
3.
Walking Heel to Toe
Take 20 steps, placing the heel of one foot directly in front of
the other foot's toes.
4.
Clock Reaches
Stand with feet shoulder-width apart. Reach arms straight out to
sides or up overhead, holding for 1-2 seconds.
5.
Balance Beam
Walk along a straight painted line or low balance beam with arms
out. Go heel to toe.
6. Ball
Circles
Sitting, extend one leg straight out. Use your foot to trace
circles clockwise then counter-clockwise.
7.
Balance Squats
Stand on one leg, do a squat, lightly tapping the floor with
other foot if needed.
8. Hip
Marching
Standing, lift one knee up, keeping foot flexed. Alternate
lifting knees high, like marching.
9.
Heel-Toe Rocking
Shift weight from heels to toes and back again, rocking gently
side to side.
10.
Balance Reach-Outs
While standing sturdy, take turns reaching forward, overhead,
and to each side with one arm.
Balance Training Tips
·
Start exercises near a
wall or sturdy chair
·
Focus gaze on a spot in
front of you
·
Move slowly, avoid quick
turns
·
Do balance exercises 2-3
times per week
·
Progress to fewer
handholds over time
·
Stop if you feel dizzy or
shaky
Balance Aids and
Equipment
These tools can provide added support while building balance
skills:
·
Balance pad - cushions to
stand on
·
Rocker and wobble boards
·
Stability balls
·
BOSU balls
·
Balance beams or foam
rollers
Balance Classes
Consider joining a class focused on balance, stability and fall
prevention such as:
·
Yoga
·
Tai Chi
·
Pilates
·
Senior fitness classes
·
Physical therapy balance
programs
Conclusion
Balance and stability tend to decline with age. Performing
targeted balance exercises helps strengthen muscles, improve coordination, and
enhance balance reactions. This can prevent falls and related injuries. Aim to
do balance exercises several times per week, using supports as needed. Classes,
equipment, and safety tips can aid progress.
