Exercises to Improve Balance

Balance exercises are a good way to enhance coordination and to help prevent falls.  They are especially important for seniors as every year over one-third of people 65 years or older experience a fall.  Furthermore, fall-related injuries seriously affect seniors and are often the contributing factor to limiting activities and losing the ability to live independently. 

The Centers for Disease Control and Prevention (CDC) state that 90 percent of hip fractures are caused by falls, and 20 to 30 percent of falls cause moderate to severe injuries as well as increased risk of early death.   Some common health issues associated with growing old can adversely affect balance such as vision problems, inner ear problems, decreased muscle mass, arthritis, Alzheimer's disease, Multiple Sclerosis, Parkinson's disease, low and high blood pressure, heart disease, infections, and some medications.

The National Institute of Health (NIH) recommends that seniors integrate balance exercises along with certain strength exercises to improve “your ability to control and maintain your body's position, whether you are moving or still.”  They recommend five simple exercises that can be done daily in your own home and do not require any special equipment.  To get started you just need to position yourself near a wall, chair, or counter to hold on to if needed.  The balance exercises include:  standing on one foot, walking heel to toe, balance walk, back leg raises, and side leg raises.   

The exercises only take a matter of minutes to do and you will find detailed explanations and videos showing you how to do each exercise on their website.  The NIH also adds the following safety tips: Have a sturdy chair or a person nearby to hold on to if you feel unsteady and to talk to your doctor if you are unsure about doing a particular exercise. 

* This blog is for informational purposes only.  Before starting any exercises, consult your health care provider.

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Sources:nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/balanceexercises/01.html

agingcare.com/Articles/balance-exercises-for-seniors-151016.htm