The incidence of older adult falls is high due to several reasons like age-related changes in vision, decreased flexibility, and muscle weakness. Maintaining balance and stability is essential to prevent falls in older adults, as falls can result in catastrophic injuries that can negatively affect their quality of life.
Incorporating specific exercise routines that are tailored to improve your balance will considerably lower your chances of falling, and increase overall mobility and self-confidence.
According to the Centers for Disease Control and Prevention (CDC), the most common reason for hospitalization and death is falls and injuries from falls. Regular balance and strength training exercises can help prevent hospitalization as a result of falls by enhancing bodily stability, increasing muscle strength, and eliminating balance problems.
6 Simple Balance Exercises to Improve Balance for Older Adults
The health benefits of exercise are undeniable. Amongst other benefits, strengthening exercises and balance training help improve balance and strength, thereby reducing the risk of falling. You may need to talk to your doctor or physical therapist about the best exercise program for you.
The following exercises are easy exercises to help you get stronger and generally improve strength and balance.
1. Single-leg stand
- To begin, stand straight in front of a firm chair or kitchen counter, using it as support if necessary.
- Stand on one leg and raise the other leg off the floor.
- Hold it there for at least 10 seconds.
- Repeat after switching legs and gradually extend the time as your balance gets better.
Benefit: Single-leg stands help prevent falls by enhancing ankle stability, leg strength, and general balance control.
2. Tai Chi
This exercise combines deep breathing with slow, deliberate motions. It consists of a series of forms or movements called "postures" or "poses" which are typically slow and flowing. It follows a sequence of movements that range from the commencing form to the pressing of the palms, and so on.
One of the poses of tai chi is called Wuji. Wuji (無極), translated as "no extremes", is a fundamental stance that signifies a state of balance, relaxation, and readiness. To perform Wuji:
- Stand with your feet shoulder-width apart.
- Place your hands by your sides and keep them relaxed with your palms facing your thighs.
- Your knees should be slightly bent, not locked.
- Your spine should be elongated with your chin slightly tucked in, and your shoulders relaxed.
- Your weight should be evenly distributed between both feet so that you feel grounded and stable.
- Relax all muscles in your body, especially your neck, shoulders, and face.
- Breathe naturally and deeply, allowing your breath to guide your relaxation.
- Cultivate a sense of inner stillness and calmness and practice mindfulness.
- Hold the Wuji stance for as long as you feel comfortable.
- Move on to the next exercise or pose while maintaining the principles of relaxation, balance, and mindfulness.
Benefits: Tai chi poses lower stress and helps improve mental focus, muscular strength, and flexibility.
3. Walking Tandem (Heel to Toe)
- Stride straight ahead with one foot in front of the other, putting its heel in front of the other's toes with every stride.
- Try to make sure that the heel of the front foot touches the front of the toes of the other foot. Bring them as close together as possible if you are unable to get one foot to touch the other.
- If needed, use a chair or counter for support so that you don't trip and fall.
- Take about 10 - 20 strides for effectiveness.
Benefit: Enhances balance and coordination and helps with severe balance problems.
4. Leg Raises
- Place your feet hip-width apart and stand erect.
- Without bending the knee, slowly lift one leg straight out in front of you.
- After holding in this position for 10 seconds or for as long as you're able to stand, release the pressure.
- Continue with the other leg, and repeat.
Benefit: Develops stronger hip, thigh, and core muscles which are important to build strength and stability, and for better balance.
5. Standing Single Leg Swings
- Stand at a counter or table with your body turned to the side.
- Stand on the leg closer to the support surface while swinging the other leg forward and backward.
- Do this without using your hands unless you feel like you'll lose balance and fall.
- Turn to and repeat on the other side. with the other leg.
- Perform 30 kicks on each leg.
Benefit: This exercise helps to prime the hip flexors and legs for action. It opens up your hips and stretches the calf, quadriceps, hamstrings, and groin muscles. It also prepares your ankles and feet for the coming activities.
6. Sit-to-Stand
- Using a sturdy chair, slowly sit at the front of the seat with your legs uncrossed and feet flat on the floor.
- Bend forward, chest over your toes, as you squeeze your glutes.
- Slowly rise to a standing position.
- For older adults with weaker balance, sit comfortably, placing your chair near a countertop or high table so you’ll have extra support if you're unable to keep your balance when you stand on one foot.
- Repeat 10 times, twice a day.
Benefit: Helps to prevent a fall by strengthening your leg muscles to improve balance.
Techniques for Using Balance Exercises Safely
Safety while exercising is especially important for older adults who are trying to maintain or regain their balance. Below are some tips and steps to prevent injury while exercising.
Start Slowly
As strength and balance improve with physical activity, gradually increase the intensity, duration, and repetition of your workouts. The National Institute on Aging recommends a minimum of 180 minutes of exercise every week. It is advisable to start with exercises that correspond to your present fitness level.
Incorporate Variety
To address various sides of balance and mobility, incorporate a variety of workouts that emphasize strength, flexibility, and coordination. This is to ensure that some muscles are not subjected to strains and that all the muscles that collectively affect your balance participate in the exercise
Practice
To sustain and enhance your balancing skills over time, practice frequently, ideally two to three times a week. Take a break when you get tired. Do not overstretch yourself to avoid injuries and strains to muscles and joints.
Safety First
Seniors are encouraged to use stable items for support when necessary, especially when beginning new exercises or if balance is an issue. Use stable items such as a chair, cabinet, or table for support. The Department of Health and Human Services has physical activity guidelines that can help seniors exercise safely.
Following these balance exercises and safety tips will make a significant difference in promoting balance and reducing your risk of falling. Don't forget to see a doctor to confirm the best exercises suited for you.
Enhance Your Wellbeing with Kendal At Home's Personalized Wellness Plans
At Kendal At Home, we understand the importance of maintaining balance and preventing falls as part of a holistic approach to senior well-being. Our personalized wellness plans are designed to support your health and independence, ensuring you receive the right balance of exercise and care tailored to your needs.
In addition, Kendal at Home staff regularly collaborate with members through the Stepping On program, a 7-week evidence based fall prevention curriculum, designed specifically to educate and help avoid fall risks as we age.
Learn how our dedicated team can help you enhance your overall quality of life. Contact Kendal At Home today to start your journey toward a safer, healthier, and more fulfilling life, aging successfully in your own home.
