Balance Exercises for Falls Prevention
A Healthier Michigan
| 3 min read
The risk of falls and injuries from falls increases as we age due to loss of bone mass, muscle mass and balance. Balance exercises can lower the risk of falling as well as the risk of injuries. Here are some balance exercises that are helpful for balance training and preventing falls and related injuries.
1. Standing on one foot
Standing still, lift one leg off the ground for 10-15 seconds. Put it down and stand on two feet for a moment before switching to the other leg. Keep switching between the left and right leg with small rests in between. Holding on to something sturdy if needed. Continue this for 5-10 minutes. You can do this while watching TV or listening to music or podcasts.
2. Heel-toe walk
Find somewhere you can walk uninterrupted in a straight line for 10-20 steps. Put your arms out to your side, like you’re miming a letter T. Find a point in the distance ahead of you to focus your eyes on. Start by lifting one foot up to knee height, then taking a step in front of the other leg, with the heel of one foot placed directly in front of the toes of the other. Take the same type of step with the other foot. Continue this for 10-20 steps in a row, keeping your eyes on the point in the distance. Turn around and return to your starting point using the same exercise. If you need to, do this walking exercise along a wall or fence to grab onto if you get unsteady.
3. Tai Chi
Tai Chi is a practice that originated in ancient China, that focuses on balance, breathing, focused thoughts and gentle movements. Tai chi has been proven to help older adults improve balance and avoid falls. It is also a low-impact workout that can help youavoid joint stress. Even 20 minutes of tai chi once or twice a week can be beneficial to seniors’ balance, flexibility and stability.
4. Back stretch
Sit down in a chair with armrests. Choose a sturdy chair or lock wheels on a chair with wheels. Turn to one side and grab one armrest of the chair. Keeping your hips straight on the chair, turn and twist your back, pulling the armrest to help stretch the back. Hold the stretch for 10 seconds, then return to facing forward. Alternate stretching both sides of your back 3-5 times each.
5. Ankle stretches
Sit down in a sturdy chair. Lean back into and extend both legs straight out in front of you, resting your feet on the ground. Point your toes down and away from you, stretching your ankles and calves. Hold this stretch for 10 seconds. With brief pauses between stretches, continue this for 10-20 stretches of each leg. They can be done alternating legs or by stretching both at the same time together.
