Children take tumbles almost daily, and they bounce right back up and go about their play. As we get older, that youthful ability to “bounce back” seems to elude us, and a fall can mean a world of trouble for us and for our loved ones.
If you have noticed your balance is becoming problematic or you’re not as stable on your feet as you once were, read about these 6 easy exercises to improve your balance and stability.
Why Some Adults Are More Prone to Falling
It’s not only seniors who are prone to falling, as aging is not the only reason we lose stability. Balance is a crucial skill just like flexibility and strength and we must work at all three during mid-life to maintain them through our senior years.
However, it is true that seniors are more prone to falling than younger adults. One in three adults over the age of 65 will suffer a serious fall every year in the US. Aging brings on many changes including poor vision, weakened muscles, shortened stride, and even a slower pace. Staying active can aid in maintaining stability.
Even the most fit individuals can benefit from easy exercises to improve balance and stability!
Standing Marches
Stand with your feet separated at hip width and hold on to a chair or wall. Lift one knee until your thigh is parallel to the floor. Get as close to parallel as you can. Keep your body straight, and don’t lean. Stop, and then slowly return your foot to the floor.
Alternate legs and repeat 20 times.
Single Leg Stands
Stand up tall with legs at hip width. Hold on to a chair for support at first. Lift one foot an inch off the floor while keeping your body straight. Hold for ten to fifteen seconds. Then slowly put your foot back on the floor.
Repeat with the other leg and do five stands on each leg.
Foot Taps
Stand up tall with legs hip width apart and place yourself in front of a staircase, step stool, or low step. Hold onto a chair or wall for support if needed. Slowly raise one foot to tap the step and then return it to the floor.
Do fifteen to twenty taps and then repeat with the other foot.
Single Limb Stance
Stand behind a strong chair holding on and lift one leg so that you are balancing on the other leg. Hold as long as you can, then switch legs.
Practice this until you can release the chair and balance on one leg unassisted for up to one minute.
Back Leg Raises
Stand behind a chair and slowly lift your right leg behind you without bending your knees or pointing toes. Hold this position for one second and then slowly return your leg to the floor.
Repeat ten times per leg.
Heel to Toe Walk
You have seen this routine when a police officer stops a driver and asks them to perform a sobriety test (and it can be difficult even when perfectly sober). Place one foot in front of the other with each touching, then try doing it backwards. Make sure to have someone there to assist and prevent falling, or do this exercise near a wall to protect yourself.
Some Additional Tips to Improve Your Balance and Stability
Besides the above exercises, there are other ways to increase and improve your balance and stability. No matter your age, you can benefit from the following tips:
- Take a Tai Chi class. It will help to increase your stability and make you less likely to fall.
- A yoga class will help to accomplish many of the same goals as a Tai Chi class.
- Try getting out of a chair quickly and forcefully. Instead of doing it slowly, leap out so you end up needing a few steps after you do. Use your arms for momentum. It will help to increase muscle strength which is especially important for women as they age.
Final Thoughts
If you feel unstable on your feet, you can do something about it! Most importantly, if you have fallen, tell DOCTOR. It is nothing to be embarrassed about, but a dangerous fall can be a very serious concern to your well-being.