Balance is one of the functions that declines as we age, and with the loss of balance, we become more susceptible to falls. There are a number of exercises that can help with improving balance, but before beginning an exercise program one should first have a complete physical, including a review of medications, a musculoskeletal check for any abnormalities and blood tests to determine cholesterol and glucose levels. Additionally, any exercise program should build gradually to avoid burnout, boredom, or injuries.
Balance Improvement Exercises
Knee Lifts: Attempt to lift the knee as high as the hip using a secure object to assist in maintaining balance in the beginning. As you grow stronger, decrease the tendency to lean on a support, and try holding the leg up for 5 seconds or longer.
Point and Flex: While sitting, point your toes and then flex them. Repeat with both feet. Hold the flex for a count of 25 unless it becomes uncomfortable. Build up to a maximum count of 25 per “flex.”
Toe Tapping: While sitting, tap your toes. Repeat with both feet. Do this for about five minutes each foot.
Sit-to-Stand: When necessary, use a chair for support when standing and again when returning to a sitting position. However, gradually stop pushing yourself up with your arms as the legs get stronger. Do this consciously several times a day and work the habit into your daily routine of getting in and out of our easy chair or any other chair.
Calf Muscle Strengthener: While holding onto a wall, chair or the kitchen sink, repeatedly raise yourself up and down on tiptoes. As your strength improves, go higher up on your toes and eventually try it on one foot at a time.
Shin Muscle Strengthener: Lean your back against a wall with your heels placed seven to eight inches away from the wall. Lift the toes of both feet off the ground as high as possible. Hold this to the count of 15 or work up to a count of 15.
One-legged Stand: Hold onto a secure object during balance training, such as a sturdy chair. Lift one leg off the ground (in front of you) and try to maintain balance on the standing leg. Do this for a count of 10 or build up gradually to a count of 10 over a month or two month period, depending on your general level of strength when first starting.
Consult with your doctor or physical therapist if you have any questions about these exercises that can help a senior improve his or her balance. Or if you have any questions about in-home care in general, contact us online or call us at (208) 777-0308 in the Hayden, Coeur d’Alene or Post Falls areas, (208) 263-7889 in the Priest River, Sandpoint or Bonners Ferry areas or (208) 784-1505 in the Wallace, Kellogg, or Pinehurst areas.
