Balance Exercises for your Stability
11 Nov, 2021
These exercises are important for fall prevention because they help you improve your ability to control your body. They can also help build your lower body strength, which is important for maintaining and improving your stability. When you do any balance exercises, be sure to have a sturdy chair or surface nearby so that you have something to hold on to if you become unsteady. Also, do a combination of exercises for both standing and moving balance.
Check out these three exercises that you can try out:
- Standing on one foot
- Stand behind a sturdy chair and place your hands on it for balance.
- Lift one leg up so that your foot is off the floor.
- Hold that position for 10 seconds (or less if you can’t hold it for that long).
- Repeat that motion 10 to 15 times and then switch to your other leg and do the same thing.
- Try to repeat the whole routine two or three more times.
- Walking heel to toe
- To help you maintain balance during this exercise, place your arms straight out from your sides. You can also do this exercise in a hallway or near a wall.
- Start by placing the heel of your one foot directly in front of the toes of your other foot.
- Focus your eyes on a spot in front of you to help you maintain your balance.
- Step forward with your back foot and place your heel directly in front of your toes on your other foot.
- Repeat until you have taken 20 steps.
- Knee marching
- Place a sturdy chair in front of you so that you can use it for support if needed.
- Place your arms at your sides and stand with your feet shoulder width apart.
- Raise one knee up as high as you comfortably can.
- Lower it and then raise your knee on the other side in the same way.
- Repeat the above steps up to 20 times.
"Along with improving strength, flexibility, and blood circulation, exercise also boosts mood, helping to keep you as healthy and well as possible. Armchair exercises, done while seated on a chair with back support, are an excellent option for the elderly who are frail, at risk of falling, or have limited mobility".