Balance And Stability

Improve Balance & Stability with 6 Easy Exercises

 

With aging comes wisdom, but it also comes with reduced coordination,balance and stability. It also increases the risk of injuries such as fractures or broken bones. These injuries can lead to hospital stays and medical bills that can cost thousands of dollars and much of our elderly population is on fixed incomes and these bills can be economically painful. So, is there a way that we can improve our balance and stability with exercises so that we can avoid this pain, both economically and physically? Balance and stability exercises are the best defense and I can point to 6 easy exercises that can help you improve your balance, stability, and coordination to hopefully reduce the risk of falls.

Dangers of Falling

Unfortunately, as we age our flexibility can diminish and this leads to our balance and stability becoming compromised. As you can imagine, this lack of ordination can lead to increased risks of falling and falls are the leading cause of injury to those over the age of 65. Over 14 million adults report falling every year in the United States. That’s an amazing 1 in 4 adults!! While these falls may be common, they are also costly. Fortunately, not all the falls we take result in injury but approximately 37% require medical treatment or resulted in restricted activity for at least one day. Injuries from falls can include:

• Broken bones
• Fractures
• Head injuries
• Fear of falling (causes reduced activities)
• Cuts and bruises

There are many conditions that can lead to our elderly loved ones falling. Yeah, aging is a main contributor but some of the factors that can lead to falls are:

• Difficulties with walking/balance
• Lower body weaknesses
• Vision problems
• Medications
• Foot pain/poor footwear

6 Exercises to Improve Balance and Stability

Probably the easiest way to reduce the risk of falls and improve your coordination is through balance and stability exercises. These can be done in a clinical setting (physical rehabilitation) or in the home. Starting an exercise and stretching routine can improve your strength, balance, and flexibility while potentially reducing an elderly person’s risk of falling by 50%. 6 easy balance and stability exercises are:

1. Walking in place/standing march: This improves balance and coordination. Start by standing tall with your feet hip-width apart and lift your right knee up to your chest or as high as comfortable and hold for a few seconds then lower it down. Switch legs and repeat. Continue altering your legs for 20-30 repetitions total. Be sure to use a chair for support if needed.

2. Single-leg stance: Do this to strengthen your ankle, knee, and muscles. Stand behind a chair and hold for support then lift 1 foot off the ground and balance on your other leg. Hold for 10-30 seconds, switch legs and repeat.

3. Squats: Any time you stand or sit, that is a squat and becomes more difficult as we age. Set your feet about shoulder width with your toes facing slightly outward. Keeping your back straight, push your hips back like you’re sitting in a chair. Keep your weight evenly distributed on both feet with your weight mostly on your heels. Two sets of 8-10 with a tempo of two seconds down and two seconds up is sufficient.

4. Flamingo stand: Similar to single-leg stands but with arm movements, stand on one leg and lift the other foot off the ground. Now extend your arms out to the sides and slowly raise them above your head, like a flamingo spreading its wings. Hold for 10-30 seconds then lower your arms and foot. Switch legs and repeat and do this 3-5 times per leg.

5. Side leg raises: Stand behind a chair for support and slowly lift one leg out to the side. This will target your hip and outer thigh muscles, helping you stay steady when standing. Be sure to not lean on the opposite leg while lifting your other leg. Hold for a few seconds and slowly lower your leg. Do 10-15 repetitions and then switch legs and repeat. 2-3 sets per leg should be your target.

6. Wall calf stretch: Simply stand an arm’s length away from the wall while keeping both feet flat on the floor. Push your right leg back while bending the left knee for support and push against the wall to feel a stretch down your right calf. Hold for 15-30 seconds then repeat for other leg. Stretching tight muscles in the calf can improve balance and help reduce falling.

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