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Seniors can Prevent Falls with these 10-Minute Balance Exercises

Your ability to balance your body plays a huge role in keeping you safe from falls and injuries. But as you age, this ability can weaken, making you more prone to slips and falls.And a fall can lead to serious injuries or fractures that can severely reduce your mobility and ruin your quality of life. So, if you are in your golden years, you must make a conscious effort to maintain your ability to balance. Here are some 10-minute balance exercises for seniorsthat are simple to do and can prevent accidents effectively.

Exercises that can help improve balance

When it comes to balance exercises for seniors, you must focus on those that specifically improve your ability to stay on your feet in any environment. Often, when you age, you become vulnerable to ailments like Parkinson’s that affect your balance.So, the exercises you do must take that into account as well. Also, the exercises must be simple enough for you to manage without too much external help. The balance exercises for seniors listed here can be done at home without any special equipment and they can be completed in just 10 minutes, which makes them a routine that can be followed every single day for better health.

1. Sideways walking

Simple, easy to follow and quick, this exercise is often recommended even for those suffering from Parkinson’s disease where the ability to balance on the feet is impaired. Start with your feet together, knees slightly bent. Now shift one foot away to the side, slowly and gently. Hold on to the wall or some support if you need to. Now let your other foot move so that it joins the first one. Keep moving sideways taking one step at a time in this way.

2. Heel-toe touch

In this one, you should progress forward like you do when you normally walk. Put your right foot just in front of your left so that the left toe touches your right heel. Bring your left foot forward and place it ahead of the right so that the heel touches the right toe. Make sure you are walking forward slowly and carefully. Look right ahead of you and avoid looking down at your feet. Try to take 10 steps in this manner.

3. Cross foot walking

This exercise is also called the grapevinebecause your feet entwine like a grapevine. Be very careful while doing this exercise and hold on to the wall for support. Move very slowly and in a controlled way. Start by taking your right foot in front of and across the left one. Plant it firmly on the ground before you lift the left foot and bring it to join the right one. Repeat the same movement for 5 steps so that you make your way to the left side. Now come back to your original position by repeating this same movement with your left foot crossing over your right one. Make sure the steps you take are small and slow.

4. Step-up

You can use a little stepping stool for this exercise or do this near a comfortable stairway. Just bring one foot up and place it on the stool/stair. Pull it back down to the ground again. Now do the same with the other foot and then bring it back slowly. Keep the movements slow and gentle. Hold on to the banister for support if you are doing this with stairs or hold the wall if you have a small step stool for this exercise.

5. One-foot stand

You can teach your body to balance when you are standing on just one foot in this exercise. First, face the wall with both feet placed firmly on the ground. Reach out with your arms to touch the wall or a safety railing in front of you. This support helps you remain on your feet when you lift one foot up. Lift your right foot by bending the knee so that your knee comes up to the same level as your hip. Take a couple of deep breaths in this position. Gently replace the foot on the floor. Brace yourself before you repeat with the other foot.

Before you start these balance exercises for seniors, remember that these must be done in a safe environment and there must be something to hold on for support if needed. A good place to do them is in an open space at home with a wall or safety railing nearby to clutch on to, if necessary. Also, it may be a good idea to check with your doctor if you have specific aches and pains that prevent you from doing these exercises easily.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on April 27, 2022