4 Easy Balance Exercises for Seniors To Prevent Falls


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FALL PREVENTION

According to the Centers for Disease Control and Prevention, 3 million older adults are treated in the emergency room for fall injuries each year. The good news is falls are preventable.

Performing these 4 balance training exercises at home can help strengthen your lower body to promote balance and reduce your overall fall risk, among other health benefits.

According to the Journal of the American Geriatrics Society, physical activity, including exercise, reduces falls by 13% to 40% in community‐dwelling older adults.

For a safe and effective balance training strength plan or 1x1 weekly help, contact B Powerful Today 941-504-4767.

PREVENTION

1. Heel and Toe Raises Exercise:

Holding onto a firm countertop, place your feet shoulder width apart and rise up onto your toes as far as possible (heel raises). When you come down, rock back onto your heels and lift your toes as high as you can (toe raises). Go back and forth until the muscles in your ankles fatigue. This will typically take 10-30 reps, depending on the condition on your muscles. Work your way up to performing 2-3 sets at a time, once daily.

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PREVENTION

2. Bridges Exercise:

Lie on your back with your knees bent and your feet shoulder width apart. Push your hips and buttocks up and away from the floor as far as possible (try to keep your back straight and avoid arching it). Hold this “bridge” position for 10-20 seconds. Perform 5-10 reps, once daily.

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PREVENTION

3. Single Leg Balance Exercise:

Start by holding onto the countertop, then lift one foot off the ground. Slowly take your hands away from the countertop and do your best to maintain this single leg stance position for up to 30 seconds. Make sure that you feel safe and comfortable. Repeat this exercise 2-3 times on each leg, once daily. (This one is a hard one and many people need to work up to doing this one)

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PREVENTION

4. Feet Together (eyes closed) Exercise:

Stand in front of your countertop with your feet together. If you can balance easily in this position with your eyes closed, attempt to close your eyes for up to 30 seconds. Try to correct any swaying of your body by using your leg muscles, versus opening your eyes or grabbing the counter for support. Repeat this exercise 2-3 times on each leg, once daily.

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Exercise is always more fun with a partner!

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