Fostering good balance is crucial for maintaining independence, staying active and preventing falls, which are a leading cause of injury among older adults, according to West Hartford Health & Rehabilitation.
By building better balance, seniors can ensure that a minor trip or stumble will not turn into a serious fall.
Balance training involves building strength in the lower back, core and legs. Should a fall occur, having stronger muscles and more nimble reflexes can help protect bones and joints. The following exercises, courtesy of the Mayo Clinic, are some activities that can improve balance and reduce falls.
Single-leg stance: While standing near a counter, lift one foot 2 to 3 inches off the ground and hold for 10 to 30 seconds. Then switch legs and repeat. This can be done while brushing your teeth to build it into a daily routine.
Sobriety test: Much like a police officer will conduct a sobriety test on a suspected offender, place your right heel directly in front of your left toe so they touch. Walk forward for 10 to 20 steps, focusing on a fixed point ahead.
Shift weight: Stand with feet shoulder-width apart and slowly shift all weight to one foot, lifting the heel of the opposite foot. Hold this for 10 seconds and then switch sides.
Tree pose: Many yoga poses strengthen balance. Poses like tree pose can train the center of gravity and improve flexibility.
Water exercises and swimming: Swimming and pool exercises are great ways to build core and leg strength without straining the joints.
Pilates and tai chi: These structured activities are good for building strength and improving flexibility, which can facilitate balance.
Older adults can engage in balance-building activities each day to promote greater health and reduce the risk of injury.
