STANDING EXERCISES FOR BALANCE
As people age, they experience an increased risk of falling and their balance becomes less steady. Fortunately, there are specific ways to reduce the risk of falling and also improve balance. According to MayoClinic, important steps people can take for fall prevention include cleaning up cluttered floors, installing adequate lighting near stairs and other "high risk" areas, and also by regularly participating in slow, gentle exercises for designed to improve balance and prevent falls. Those who use exercise for fall prevention and to improve balance will benefit from increased flexibility, better coordination, and a reduced risk of falls.
It is very important that you are safe when you work on balance exercises so you do not fall. It may be necessary for you to have supervision or assistance from another person to prevent a fall. If your balance is good enough, you may stand by your kitchen sink, or behind a sturdy chair.
- March gently in place, lifting only your heels off the floor. When that becomes easy lift the heels and toes off the floor very slightly as you march in place. As your balance improves, lift your feet higher off the floor.
- Raise slowly up on your tip toes, then go back on your heels. The knees are kept straight, but not locked.
- Step to the side with your 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 it. Repeat several times. As your balance improves, take a larger step to the side.
- Stand tall. Keeping your torso straight up and down, and your feet flat on the floor, bend your knees and hips slightly, sinking downward. Then straighten your hips and knees and stand back up straight. Repeat several times. As your balance and strength improve, bend you knees a little more. (If you have knee pain, stop the exercise.)
Recommended SIT AND BE FIT exercises for balance:
