Many of the elderly deal with a wide range of health concerns, which can create balance issues and cause unsteadiness. To prevent a fall, it’s important that seniors practice regular balance-strengthening exercises.
The beauty of these exercises is how they can be done almost anywhere and anytime. They can be practiced as frequently as is comfortable. All that’s needed is a sturdy chair or wall for support. If your loved one is in her golden years, here is a list of safe exercises for improving balance that she should be practicing:
1. The Warm-up
Before beginning any type of exercise, do a brief five-minute warm-up to increase core body temperature, which will prepare the joints and muscles for further movement.
While standing or seated, keep the back straight and march in place. Remember never to lock the knees. Add large arm circles or pump arms up and down while marching.
2. The Flamingo Stand
This is a single exercise that practices balancing on one foot.
While holding on to a sturdy chair, stand on a single foot for balance, maintaining good posture. Stay in this position for 10 seconds. Repeat on each leg 10 to 15 times. Your loved one may discover that one leg is stronger than the other; don’t worry—this is normal.
3. The Living Room Walk
This is another basic balancing exercise that asks your loved one to walk slowly across any large indoor area.
Walk around the room, gradually turning the head to the right as far as is comfortable. Walk back to the starting point, this time turning the head slowly to the left.
4. Toe The Line
Place the heel of one foot so that it touches the toes of the other foot. Take 15 to 20 steps, touching the heel of the front foot to the toes of the back foot each time. To remain steady, keep eyes focused on a set point in the distance.
5. The Sideways Walk
Standing with feet together and knees bent slightly, slowly step sideways by moving one foot to the side. Then move the other foot to join the first. Do not slump the hips while stepping. Do 10 steps in each direction.
Considerations And Warnings
Always begin by keeping one hand on a sturdy chair or wall. As your loved one progresses, feel free to make modifications.
It’s a good idea to stand nearby, should your loved one feel unsteady or lightheaded at any point.
If your senior loved one is able to walk well, commit to a walking program along with her as this can reduce the likelihood of needing a walker later.
Always check with a doctor before starting any exercise program.
The floor on which your loved one exercises is the best equipment she has. Be sure any floor she is using is clean and free from clutter.
Encourage your loved one to try these exercises by offering to do them with her. With each day, you and your loved one will watch her balance improve while spending time being active together.