7 Exercises for Seniors to Increase Stability and Reduce Falls

fall prevention exercise

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Balance is an essential aspect of our daily lives; as we age, it becomes even more crucial to maintain. Unfortunately, as we age, our balance can start to deteriorate, putting us at risk of falls and injuries. However, regular exercise and practice can improve our balance and reduce the risk of falls.

How Does Balance Work?

Our balance is controlled by the nervous system, which uses input from our eyes, inner ears, and sensory receptors in our skin and muscles to maintain equilibrium. As we age, our eyes and inner ears can become less sensitive, making it more challenging to maintain balance. Additionally, certain conditions such as diabetes, Parkinson’s disease, and arthritis can also affect our balance.

How to Test Your Balance?

One way to test your balance is to stand on one foot with your eyes closed. If you are not able to stand on one foot for more than a few seconds without losing your balance, it’s a sign that your balance needs improvement.

Exercises to Improve Balance

Here are some exercises that can help improve your balance:

1. Single Leg Balance

Reduce fall with Single leg balance exercise step 1
Reduce fall with Single leg balance exercise step 2
  • Starting position: Standing in front of a sturdy surface like your countertop.
  • Shift your weight onto the injured leg (avoid locking into the knee joint), picking the opposite foot up off the floor.
  • Practice balancing for 30 seconds (you can use the counter for balance assistance as needed).
  • Return to your starting position to take a break.
  • Repeat 1-2 more times.

2. Standing Weight Shift with Leg Lift

Standing Weight Shift with Leg Lift step 1
Standing Weight Shift with Leg Lift step 2
  • Starting position: Stand with both feet hip-width apart, with your arms out to the sides.
  • Shift your weight to one of the feet, lifting the other foot off the ground slightly.
  • Hold for 2-3 seconds, then shift your weight back to the other foot.
  • Repeat for 10-15 repetitions, then switch to the opposite foot.

3. Heel-to-toe walk

Heel-to-toe walk
Heel-to-toe walk
  • Starting position: Stand with your feet together.
  • Step forward with one foot, placing the heel of your foot directly in front of the toes of your other foot.
  • Step forward with the other foot, placing the heel of that foot directly in front of the toes of the first foot.
  • Continue walking in this manner, keeping your heels and toes in line with each other.
  • Walk for 10-15 steps, then turn around and walk back.

4. Back Leg Raises

Back Leg Raises
Back Leg Raises
  • Starting position: Stand behind a chair or counter for support.
  • Slowly lift one leg behind you, keeping it straight.
  • Hold for 2-3 seconds, then lower it back down.
  • Repeat for 10-15 repetitions, then switch to the opposite leg.

5. Sit-to-stands

sit to stand exercise step 1
sit to stand exercise step 2
sit to stand exercise step 3
  • Starting position: Sit in a sturdy chair with your feet on the floor.
  • Slowly stand up, using your legs to push yourself up.
  • Sit back down, making sure to control your movement.
  • Repeat for 10-15 repetitions.

6. Standing marches

balance exercise called standing marches
  • Starting position: Stand with your feet hip-width apart and your arms at your sides.
  • Lift one knee towards your chest, then lower it back down.
  • Repeat with the opposite leg.
  • Continue marching in place for 30 seconds to 1 minute.

7. Side Leg Raises

side leg raises
side leg raises
  • Starting position: Stand with your feet hip-width apart and your arms at your sides.
  • Slowly lift one leg out to the side, keeping it straight.
  • Hold for 2-3 seconds, then lower it back down.
  • Repeat for 10-15 repetitions, then switch to the opposite leg.

Conclusion

In conclusion, balance is crucial to maintaining overall health and wellness as we age. It is important to understand how balance works and the factors that can contribute to a loss of balance. Regularly incorporating the above exercises into your daily routine can help to improve balance and stability and reduce the risk of falls. 

You can improve your balance and live a healthier, more active life with patience, consistency, and dedication. Remember to start slowly and gradually increase the difficulty of the exercises as your balance improves. Consult a healthcare professional before starting any new exercise program, especially if you have any pre-existing conditions.

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