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Keeping your body in balance can be challenging, especially if you are in your old age.
Therefore, we suggest you to try some balance exercises to reduce the chances of falls and fractures in the later stages of your life..
Falls and fractures in old age mean multiple trips to the hospital and you may even have to undergo costly surgery.So, improve your balance by doing the given exercises.
Balance exercise to prevent falls and fractures in old age.
1. Sit to Stand Exercise
- Sit to stand exercises improve your balance, which reduces your chances of falling. Not only this, it makes your legs strong.
- Sit on a chair with a standard height. Do not pick a sliding or rolling chair. Place your feet flat on the surface. Also, keep a support object at your front, which can be helpful if you lose your balance while standing.
- Lean your chest forward over your toes and shift your body weight forward. Rise to a straight standing position by squeezing your gluteal muscles.
- Sit back slowly and repeat for at least 12 times.
You can make this workout challenging by using dumbbells. Do not do this exercise if you experience pain in your knees, hips or back.
2. Lunge Exercise
- Stand straight and move your right foot a few feet ahead of your left foot.
- Bend your knees and bring your body down until your front thigh is parallel to the surface.
- Move your body back to the original position.
Perform all the steps for 8 times if you are a beginner
3. Tow Stand
If you want to strengthen your ankle & calves and improve your balance, try toe-stand exercise.
- Hold a stable support for added balance. You can hold a chair.
- Stand straight and bend both your knees a bit. Keep your back straight.
- Use your toes as a support and take your body up the air.
- Lower down your heels slowly.
- Repeat all steps 15 times.
4. Seated leg raise
- Sit on a stable chair. Place your feet on the ground and hands on the arm rests.
- Raise one leg up in the air and keep it in the same position for 5 to 10 seconds.
- Take the leg back to its original position and raise another leg.
- Repeat the movements for 10 times each side.
5. One Leg Exercise
- Stand straight, lift one foot.
- Hold stead for 10 seconds. Try to take the duration up to 30 seconds.
- Bring your foot down and raise the another one.
6. Back leg stretch
- Sit straight on a stable chair and out a small table or stool in front of you.
- Put your one foot on the small table and straighten it.
- Take your hands towards this foot and hold for around 5 to 20 seconds.
- Move your hands back and sit straight.
- Repeat the steps for 8 times for each leg.
7. Single leg clock taps
- Stand straight and visualize an analog watch on the floor.
- Use your left leg for support, take your right foot in the air and tap 2 o’ clock position
- Then, tap 4 o’ clock and so on.
- Switch your legs and do the same with your left leg. Start from 10 o’clock, 8 o’clock and so on.
8. Walking
Walking is one of the best ways to improve your balance, endurance and strength. You can use a stick or walker for support. Once you are habitual of walking, we suggest you to walk on uneven grounds.
You can also join Tai Chi classes for balance development. Swimming and exercising in the pool is also beneficial for balance improvement and strength building.
Thank You 🙏
- Four Types of Exercise Can Improve Your Health and Physical Ability
- Taking balance training for older adults one step further: the rationale for and a description of a proven balance training programme
- The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review
- The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis
- BALANCE TRAINING FOR THE OLDER ATHLETE
- Remote Home-Based Exercise Program to Improve the Mental State, Balance, and Physical Function and Prevent Falls in Adults Aged 65 Years and Older During the COVID-19 Pandemic in Seoul, Korea
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