The best way to maintain balance during these uncertain times is to learn how to control your mind.
Your ego-mind keeps you safe and out of harm’s ways. It also...
According to the National Council on Aging (NCOA), every 1 in 4 people above 65 falls each year. An elderly individual gets treatments in the hospital's emergency room every 11 seconds. Every 19 seconds, there is a death of an older adult due to a fall.
Falls are among the leading causes of fatal injuries and trauma-related emergency admissions in hospitals among the elderly population. Falls result in over 2.8 million injuries treated in hospitals annually, including more than 800,000 in emergency departments and over 27,000 deaths.
There are several ways to prevent falls, such as getting enough sleep, staying physically active, and taking muscle relaxant medications or strengthening supplements. Exercising helps prevent falls because it improves your balance, strengthens your muscles, and increases flexibility. Here are the ten best exercises to improve balance and prevent falls!
1. Walking Heel to Toe
Walking heel to toe is an excellent exercise to strengthen your legs. Regularly performing this exercise enables an older adult to walk more easily without the risk of falling. Here are the steps to perform this exercise.
2. Toe Lifts
You will again only need a chair or counter to perform this exercise. It is a mild exercise for seniors to improve their balance and prevent the risk of falls. The steps are:
3. Single Limb Stance
Single Limb Stance is another excellent exercise to improve your balance. It focuses on your hips, lower back, and legs. The goal of this single-limb stance is to stand on one foot without holding onto the chair. To perform this exercise:
4. Side Leg Raise
Side Leg Raise is an excellent balance improving exercise for older adults. To perform this exercise, all you need is a chair. To do this:
5. Marching in Place
Marching in place is a good balance exercise for older adults. If you think you can't do this without holding onto something, you can do this in front of a counter. The steps are easy:
6. Wall Pushups
Wall pushups strengthen your entire body and focus on your chest and arms. It increases your muscle flexibility and improves your balance. Here are the steps to do this exercise:
7. Shoulder Rolls
It is a simple exercise for older adults to improve their body balance. You can do it standing or seated.
8. Balancing Wand
Balancing wand is an exercise that you can do while seated. You will need a comfortable chair and a cane or stick. To perform this exercise:
9. Side Twist
Side twist is a useful exercise for seniors to strengthen their muscles, increase flexibility, and improve balance. Here is how you can do this:
10. Clock Reach
Get a good quality chair to perform this exercise. It is a psychological exercise, meaning you will use your imagination. For instance, you can think that you are standing in the center of the clock. The number 6 on the clock is behind, and the number 12 is in front of you. Here are the steps:
Having the right balance is crucial for people above 65. An improved balance is directly proportional to lower risks of falls. Likewise, you can perform various day-to-day activities, such as walking, sitting down, climbing stairs, etc. Exercises given above can improve balance and prevent falls. All these exercises are strength-training and focus on your upper and lower body.
Let us know in the comments below - what is your favorite method to improve your balance?