Keeping Your Balance: Easy Exercises to Prevent Falls
Physical activity reduces the risk of falls in individuals, particularly for the elderly and those with underlying health conditions. Engaging in regular exercise can improve balance, muscle strength, and flexibility, making falls less likely to occur.
Staying active and focused on balance exercises can help reduce the risk of falls, particularly for older adults. Here's a selection of simple exercises you can try at home to boost your stability and prevent falls.
1. Single Leg Balance
- Step-by-Step: Stand near a chair or sturdy object, holding it with both hands. Raise one hand off, then lift one leg while maintaining the position for 10 seconds. If steady, lift the other hand and hold for another 10 seconds. Aim for holding the hands-free position for 45 seconds, then repeat with the other leg.
2. Tandem Balance
- Steps: Stand near a stable object and hold on to it. Place one foot directly in front of the other. Lift one hand and hold that position for 10 seconds. If stable, lift the other hand and hold for another 10 seconds. Gradually build up to holding for 30 seconds. Repeat with the other foot in front. If balance proves challenging, take a big step forward and hold that position for a minute.
3. Marching on the Spot
- Process: This exercise helps improve your foot clearance, ideal for getting in and out of a car or climbing up stairs. Stand tall with your body straight. Lift each leg, maintaining your balance, as high as you feel comfortable. Aim for two sets of 5-10 steps, alternating between left and right legs.
4. Sideways Walking
- Instructions: This exercise helps improve hip stability, assisting in maintaining balance when taking sideways steps. Face a clear wall and steady yourself against it by placing your palms at shoulder level. Take small sideways steps parallel to the wall, sliding your hands along to maintain stability. As you progress, try to hold on to the wall with just your fingertips. Practice two sets of 10 steps, either on the spot or up and back the length of the wall.
5. Heel raises
- Execution: Stand up straight behind a chair, holding the back with both hands. Position your feet hip-width apart. Lift up on your toes, hold, then lower your heels to the floor. Repeat 10 times.
For more information on falls prevention, contact the Parkinson's NSW InfoLine: 1800 644 189
Tips for Safe Exercise:
- Slow and Steady: Move slowly, stopping if you feel faint or experience sharp pains.
- Stay Supported: Hold onto a strong support, such as a sturdy chair or bench, as you exercise.
- Improve Posture: Stand tall and breathe deeply to improve posture while exercising.
- Safety First: Before starting any new fitness program, consult your doctor to ensure it's suitable for your situation.
- Expert Guidance: Consider getting referrals from your doctor to a physical therapist or personal trainer for a safe and effective exercise routine.
Remember to progress slowly and consistently, making your exercises more challenging as you improve your balance and stability. Your healthcare provider or a physical therapist can advise on exercises tailored to your specific needs.
Engaging in exercise routines that promote health-and-wellness, such as fitness-and-exercise, is crucial for improving balance and reducing the risk of falls, particularly beneficial for older adults. To enhance your overall health, these balance exercises could be combined with scientifically-backed health practices, ensuring a holistic approach to wellness.
