With aging comes balancing problems that are typically caused by vision problems, weakened muscles, and reduced strength. However, there are plenty of exercises for aged adults to improve and maintain their balance. Below are some exercises that are effective in preventing falls in aged adults.
Leg Lift
We recommend doing this exercise while standing behind a sturdy chair with a high back.
Hold onto the top of the chair for support until you feel steady. Stand up tall and straighten your back, but maintain a slight bend in your knees. Lift one leg so that your thigh is parallel to the ground and your knee is bent at 90 degrees. Raise it to the best of your ability – it doesn’t need to be too high. Hold this stance for a few seconds before lowering your leg and repeat for the other side. Attempt to lift each leg 10 times.
As your balance improves, try to maintain the position for increasingly longer periods of time from 10, then 20 seconds, to a minute if possible.
Heel-Toe Walk
We recommend trying this exercise next to a wall so that you can steady yourself using your hand.
Place one foot in front of the other so that the heel of the foot in front is in contact with the toes of the other foot. Take a step forward and bring the rear foot to the front, shifting your weight from your heel to your toes. Take 10 steps in this manner, and slowly increase the number over time.
Side to Side
For this exercise, we also recommend holding onto a sturdy chair with a high back.
Begin by standing with your feet hip-width apart. Firmly plant your feet, then shift your weight onto your right foot, lifting your left foot off the ground. Hold this position for as long as you can manage, using the chair to maintain your balance if necessary. Slowly lower your lifted foot and shift your weight onto this foot. Repeat with the other leg. Aim for five repetitions on each side at the beginning. As you improve your balance, try holding your position for longer periods of time and increasing the number of repetitions.
Side Bend
This is a core-strengthening exercise that promotes good balance.
Stand with your feet shoulder-width apart and your arms by your sides. Do not lock your knees. Begin by bending to the right, bringing your right hand towards your right knee. It’s critical to maintain a forward posture during this exercise – do not twist your hips or shoulders or hips to one side. Return slowly to the center and repeat on the other side.
If you’re having more trouble with your balance, an alternative would be the sitting variation of this exercise. Sit straight in a sturdy chair without any armrests. Slowly reach one hand down towards your calf, and then return to your original position. Repeat on the other side. Aim for 10 bends on each side and slowly increase the number of repetitions as you build your strength and improve your balance over time.
Keep Fit at Conservatory At Keller Town Center
Here at Conservatory At Keller Town Center, our fitness programs and wellness services are catered to the physical and mental health of our residents. You can work with our team of fitness professionals in our specially-equipped fitness center towards a healthier lifestyle. Feel free to contact our team and we are happy to answer any questions you may have about life here.
