Most of us rarely think about the importance of our body’s ability to maintain balance. But, as we age, the key to avoiding falls and subsequent injury is by focusing on improving our static (stationary) and dynamic (moving) balance skills.
The Centers for Disease Control and Prevention warns that falls have reached an epidemic level, citing that 30 percent of people ages 65 to 80 and 50 percent of those over 80 will experience a fall each year. In addition, falls are the leading cause of traumatic brain injury and fractures in older adults.
The upside to these dire statistics is that starting a program of specific exercises developed to improve your balance can significantly decrease your risk of falling.
This series of exercises targets static and dynamic balance, helping to improve strength and coordination. It takes time for your body to build strength and improve balance ability, so start slowly with each exercise, and make sure you follow the safety tips.
Work up to performing two to three repetitions of these exercises every other day..
Safety Tips
- Wear comfortable and close-fitting clothing. Avoid pants that are too long or wide at the ankles, which may cause tripping.
- Wear shoes that have a high back collar for adequate ankle support; a firm, non-lug sole; and a heel less than one inch. Although athletic shoes work well in a gym, those with stability issues may find that the thicker flared sole can cause tripping on carpet.
- Maintain a point of contact with a wall or stable chair when you first start the exercises or if you continue to feel unsteady.
Standing Balance
- Stand with your feet shoulder-width apart on a hard surface with a hand touching a point of contact in front or to the side.
- Maintain this standing position as you slowly count to 25. As your balance improves, practice this exercise without touching your point of contact.
Advanced Standing Balance
- In a standing position, bring your feet together and try to maintain your balance as you slowly count to 25. Work toward performing this exercise without a point of contact.
- For the next level, bring one foot in front of the other, heel to toe, and hold for a count of 25. Work toward performing this exercise without a point of contact, and when you master that, try it with your eyes closed.
Tightrope Walk
You’ll need a hallway that has a firm floor for this exercise.
- In a standing position, place one hand against the wall to maintain balance. Start walking forward slowly, with your feet moving heel to toe as if you’re on a tightrope. Look directly ahead as you walk in a straight line.
- As you become better at this exercise, try it without a point of contact.
Side Step
- Stand with your feet together, and keep your knees slightly bent, not locked. Place one hand against the wall to maintain balance.
- Slowly step to the side with one foot, and then bring the other foot to join.
- Continue sidestepping for ten to 15 steps in each direction.
- As you become better at this exercise, try it without a point of contact.
Modified Grapevine Walk
- Stand with your feet together, knees slightly bent.
- Cross your right foot in front of the left, continuing this pattern as you move to the left for ten to 15 steps. Repeat in the opposite direction, crossing your left foot over the right.
Flamingo Stand
- Stand facing a wall with your feet shoulder-width apart and both hands outstretched and touching the wall.
- Slowly raise one leg, and hold for a count of ten. Repeat with the other leg. As you improve your balance with the exercise, try it without touching the wall. To increase the difficulty, close your eyes as you hold your raised leg.
Aaptiv has the workouts you need to stay safe and healthy while also gaining strength and balance ability. Check out some of the workout samples here.