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12 Best Balanced Exercises for Seniors and Elderly to Help Prevent Falls

By Heather Brown
June 24, 2015

We take balance for granted though it is an important part of our lives. As we age our balance declines and as many as 45% of the elderly fall annually. They mainly fall because of:

  • Poor vision
  • Weak legs and hips
  • Poor posture that makes it hard for them to stand erect
  • Drug interaction that decreases balance or causes dizziness

Elderly balance training and exercises can improve their performance. The exercises incorporate endurance training, balance and strength training to promote good balance. This will allow you to focus on your balance as you get used to the routine exercises. 12 of the best exercises for the elderly are;

  1. Single Limb Stance

This is great exercise to start with. Simply hold on to a chair and balance yourself on one leg. Balance for a few seconds on each foot. If you are able work this up to a minute.

  1. Clock Reach

Use a chair so you do not fall. If you have pains in your shoulder do not reach back to far.

  1. Eye Tracking

This exercise targets your vestibular and vision system. The exercise can make you dizzy and you can stop and try with smaller movements of the head.

  1. Single Limb with Arm

You need to look up from your feet and pick a spot at your eye level to improve your balance. Breathe in from your nose and out from your mouth.

  1. Staggered Stance

As an elderly you will need to hold onto a chair. Let go of it for a few seconds a time till you are comfortable.

  1. Balancing Wand

This is easy and fun to do.

  1. Body Circles

This exercise is a bit tricky and you need to keep your hips and knees straight when you circle. If uncomfortable have a chair close by.

  1. Knee Marching

This is a good exercise for leg weakness and cardio exercises

  1. Heel to Toes

This allows the elderly to retain straighter line when doing the walking exercises.

  1. Stepping

The stepping exercises are challenging and you may need someone to demonstrate them to you first.

  1. Grapevine

If you dance then you will be familiar with this exercise. Take steps in one direction and turn around and walk back.

  1. Dynamic Walking

This is exercise should be done when you have more confidence and it is fun to do with someone else.

 

 

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