Did you know that one out of four older people falls each year, many of them occurring in the home? While falls may not always lead to injuries, those that do make it difficult to get around and live independently. There are plenty of fall prevention tips, including removing trip hazards in your home and using assistive devices if necessary, that are helpful in preventing falls. Another great fall prevention tip is to incorporate balance exercises into your routine that help you grow stronger and aid in fall prevention.
Exercises that Can Help Improve Your Balance
Physical activity and fitness routines can go a long way in fall prevention. By incorporating balance exercises, you’re able to help reduce the risk of falls by improving balance, coordination and strength. Here are a few ideas of balance exercises for you to try out for yourself!
- Stand on one foot. This exercise is simple enough while still impacting your balance because it helps you find your center of gravity. To start, find a sturdy chair or wall that you are able to hold on to for support. Lift one leg straight up, hold for 10 seconds, then lower your leg back down. Repeat with the other leg. Once you feel comfortable, try this exercise without holding on to anything.
- Leg raises. Leg raises are a strengthening exercise designed to gain strength in your lower back. Using a chair or wall for support, lift one leg straight back while the other leg keeps a slight bend at the knee. Hold for a second, then repeat this movement with the same leg 10-15 times. Once you finish a cycle, do the same movement with the other leg.
- Heel-toe walk. Also known as a “tightrope walk,” this exercise helps you maintain balance and strengthens your core. First, make sure you have a clear path in front of you. Then, with your eyes facing forward, walk straight with one foot in front of the other so that the heel of your front foot is touching the toes of your back foot. If you can’t get your heels and toes to touch, don’t worry, just get them as close as you can. Take about 15-20 steps forward, turn around, and repeat again as necessary.
- Yoga. Yoga is proven to help you improve balance, focus, movement and coordination. You don’t have to be experienced or incredibly flexible to do yoga – all you need is a comfortable area and patience as you begin your practice. There are plenty of free resources for you to begin, including community classes and even YouTube videos dedicated to helping you improve your balance. Two yoga poses that help improve balance include:
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- Mountain pose. Stand straight with your feet together and toes spread out. Then, push your shoulder blades back, keeping your knees over your ankles and your hips over your knees. Hold for up to eight breaths, then release.
- Bridge. Start this pose by laying on your back with your feet on the floor hip-length apart and your knees bent. Keep your arms straight down to your sides and your shoulders pressed against the floor. Lift your hips towards the ceiling and keep the position for up to eight breaths, then lower your hips back towards the floor.
Find Mobility Exercises and More at Heritage Senior Living
At Heritage Senior Living, you have access to a wide variety of programming to help you live your healthiest life possible. This is done through our person-centered life enrichment programming that provides an all-encompassing schedule of activities for residents.
Our diverse life enrichment calendar includes regular physical activity, engaging and challenging mental exercises, uplifting spiritual services and exciting social events. For those who wish to improve their balance, exercise classes for mobility may be of interest.
Along with the life enrichment activities, on-site therapy services are available to assist residents as needed. Therapists can help increase strength, coordination and balance, as well as complete balance and mobility screenings and fall risk assessments.
Interested in learning more? Find a community near you or contact our expert team today. We’re here and happy to help you navigate what it means to choose Heritage Senior Living as your new home.
