POOR BALANCE AND EXERCISE
Poor balance is usually caused by the effects of aging and can lead to serious problems. Because this is such a common issue for people over the age of 65, it is important to decrease the risk by learning exercises for poor balance that will help prevent falls and improve balance. If standing exercises are safe for you to do, they can increase the strength in the legs, back, and abdomen to help increase your sense of balance and to prevent falls. Such exercises are a smart way for those managing poor balance to increase their sense of stability and improve their safety in everyday situations.
When you perform standing exercises, safety is a primary concern. If you can stand to exercise, we suggest you try these "sink" exercises for poor balance as you stand by your kitchen sink. You might like to place a chair nearby so you can sit to rest as you need to. Check with your doctor before you begin this or any new exercise program. Your doctor may have additional insight and individualized tips for effectively managing poor balance.
Hold onto the edge of the sink as much as needed for safety. Stand facing the sink with your feet a comfortable distance apart and pointing straight forward. Repeat each of the following exercises for poor balance 4 times. Gradually increase to 8 - 12 repetitions as strength and endurance improve.
Exercises for Poor Balance:
Half Squats
Slowly bend your knees slightly, then straighten. Keep your feet flat on the floor. If you have knee pain, avoid doing this exercise or bend more shallowly.
Heel Lifts
Slowly rise up to your tiptoes, and then lower your heels back to the floor.
Toe Lifts
Keeping your heels on the floor, lift your toes off the floor. Hold them up for a count of 3; then lower them back to the floor. (Don't allow your hips to go backward when you do this exercise; keep them as straight as possible.)
Side Leg Lifts
Slowly lift one leg out to the side; then return it to the center. Keep the knee straight and the toes pointing forward. Lead with the side of your foot, not your toe. Repeat with each leg.
Back Leg Lifts
Slowly lift one leg to the back then return it to the starting position. Tighten the abdominal muscles so the lower back does not arch. Repeat with each leg.
Side Step Together
Begin with the feet together. Step to the side with the right foot; then bring the left foot next to the right foot. Step to the side with the left foot; then bring the right foot next to the left.
Side Step Lunge
Begin with the feet together. Step to the side with the right foot, bend the right knee as if lunging, straighten the right knee, and bring the right foot back to the center. Repeat to the left side.
(The following are exercises designed for those who are managing poor balance. Be sure you are safe when performing exercises for poor balance in order to prevent falling. You may need to have someone with you when performing these exercises. While doing these exercises, hold onto the edge of the kitchen sink as much as needed.)
Standing Feet Together
Stand with good posture, feet together. Try to maintain balance for a count of 10. Use the edge of the sink only as much as you need to for balance. A small amount of sway is normal. Notice the muscles around your ankles and in your feet working. You'll also notice pressure changes on your feet as you stand still. Gradually increase your time until you can stand still for 30 seconds. Then advance to the next exercise.
Standing with One Foot a Half Step Ahead
Place the ball of one foot beside the instep of the other foot. Try to maintain balance with your feet in this position for a count of 10. Repeat with the other foot in front. Gradually increase your time until you can stand still for 30 seconds with your feet in each position. Then advance to the next exercise for poor balance, described below.
Modification: If this exercise is too difficult, place feet wider apart to increase your stability.
Heel-to-Toe Standing
Place the heel of one foot directly in front of the toe of the other foot as if on a balance beam. Try to maintain balance for a count of 10 with your feet in this position. Peform the exercise with the other foot in front. Gradually increase your time until you can stand still for 30 seconds with your feet in each position. Modification: If this exercise is too difficult, place feet wider apart.
High Step Marching March alternately (R L R L) lifting the feet only slightly off the floor to begin with. As your balance improves, gradually raise your knees higher. Slow marching challenges your balance more than fast marching.
Modification: It may work better to turn your side toward the sink and hold onto the sink with one hand.
Recommended SIT AND BE FIT exercises to help with poor balance:
