Balance exercises are an essential consider fall avoidance. Every year, more than one-third of senior citizens age 65 or older experience fall-related injuries. A few of these injuries, for instance, a hip fracture, can have a serious influence on an elderly person’s life. Falling might restrict the individual’s activities and make it challenging for them to live independently. Appropriate balance exercises paired with specific strength exercises can be excellent at assisting prevent falls by enhancing the body’s capability to manage and maintain position.
Why It Is Important?
Falls are among the leading causes of injury and death for senior citizens. However, you don’t need to fall victim to slips and falls. By exercising, you can enhance your balance and your strength, so you can stand high and feel more positive when walking. A lot of balance exercises do not require you to go to the health club, let alone leave your house. Some exercises that you can do anytime, anywhere, which are targeted at enhancing your balance and lower body strength are: Standing on one foot, walking heel to toe, balance walk, back leg raises, and side leg raises.
Best Balance Exercise Practices
- Standing On One Foot
- Stand on one foot behind a strong chair, grasping for balance.
- Hold for 10 seconds
- Repeat 10 times
- Repeat 10 times with opposite leg
- Repeat 15 times with both legs
- Walking Heel to Toe
- Position heel of one foot in front of toes of other foot. Your heel and toes ought to be touching or practically touching
- Select a spot ahead of you, focusing on it to keep you consistent as you walk
- Step forward. Place your heel simply in front of your other foot.
- Repeat this for 20 steps
- Balance Walk
- Raise your arms to your sides at shoulder height
- Again, Select a spot ahead of you, and remain focused on it to keep you consistent while walking
- Walk in a B-line with one foot ahead of the other
- As you walk, raise your back leg and count to 1 prior to stepping
- Change legs and repeat for 20 actions
Strength Exercise Practices for Seniors
- Back Leg Raises
- Support a durable chair, grip for balance. Slowly breathe in
- Breathe out while gradually raising one leg straight back without flexing your knee or pointing your toes. You must not lean forward, with the leg you’re standing on a little bent
- Hold this stance and count to one
- Take in while slowly reducing your leg
- Repeat this 10 to 15 times
- Repeat this 10 to 15 times with the alternate leg
- Repeat this 10 to 15 times with both legs
- Side Leg Raises
- Take position behind a strong chair, feet a little apart, grasping chair for balance. Slowly inhale
- Breathe out while gradually lifting one leg out to the side. Your back needs to be directly, and your toes pointing forward. Somewhat bend the leg you are standing on
- Remain in this position and count to one
- Inhale while you gradually lower your leg
- Repeat these actions 10 to 15 times
- Repeat these actions 10 to 15 times with the alternate leg
- Repeat these actions 10 to 15 times with both legs
Carrying out these exercises as directed and on a daily basis is sure to assist any older individual maintain balance into their golden years. Ensure to consult with your doctor prior to working out to find if these exercises are a good suitable for you.