Balance Exercises for Seniors: Prevent Falls and Injuries
Why is balance important for seniors?
The ability to move without falling and adjust your weight in order to maintain a steady stationary posture is known as balance. Balancing is the same as anything else in our life: the more you practice, the better you will get at it. Seniors that incorporate a decent balancing workout into their daily exercise program will be able to stay mobile for longer than their non-exercising peers.
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How can we prevent the elderly from falling?
Falls are a prevalent source of long-term pain and impairment among seniors. Falls can be caused by a variety of factors, including muscle tone, vision, and limb strength. They also raise the likelihood of needing to go to a care facility, which may come with a high financial expense. Seniors, however, don’t have to succumb to slips and falls. In fact, they can enhance their posture and balance by exercising, allowing them to walk upright and more confidently.
To help our senior loved ones maintain their balance as they get older, here are some exercises that they can perform at home:
One-legged Stance
For seniors, it is preferable to begin with a simple balancing exercise. This one is simple: stand behind a sturdy, solid chair, and hold onto the back of it. Slowly raise your right foot and keep your balance on your left. Switch feet after holding that posture for as long as you can. The idea is to balance on one foot without hanging on to the chair and maintain that position for about a minute.
Balancing Wand
This balancing exercise can be done while sitting down. All you need to have is a cane or a stick. Hold the bottom of the stick vertically and balance it flat on your palm. The goal is to maintain the stick upright for as long as you can. You can also switch hands so you can practice your balance from both sides.
Toe Lift
This senior exercise can help improve balance. A chair, counter, or walking frame is needed to perform the exercise. Keep your hands in front of you and stand upright. Raise yourself as high as you can on your toes, then slowly lower yourself. Try to avoid leaning too far forward so you don’t overbalance. Do this 15-20 times.
One-legged Stance with Arm
This senior balancing exercise promotes physical coordination. Stand next to a chair with your feet together and arms at your sides. Raise your left hand to the side of your head. After that, carefully lift your left foot off the ground. Maintain that posture for 10 seconds. Carry out the same procedure on the other side.
Side Leg Raise
This balance practice will require the use of a chair. Place your feet slightly apart behind the chair. Raise your right leg to the side. Keep your upper back straight, your toes pointed forward, and your eyes fixed straight ahead. Once in position, gently lower your right leg. Repeat this exercise 10-15 times for each leg.
Falls are a scary reality, with one in three seniors experiencing a fall in 2021. Preventing a fall in the first place is always the best solution; simple exercises like those shared above can help improve your overall balance and avoid falls altogether. If you or someone you love is prone to or worried about falling, there are also a variety of personal alarms for seniors and fall detectors that can ensure that help is summoned promptly in the case of a slip or fall. A combination of regular balance-boosting exercises and having a Tunstall alarm will afford both you and your loved ones with confidence and peace of mind, regardless of your age or ability.
