Balance exercises for seniors

Losing your balance can be a scary experience, especially if you are an older adult or older person. In fact, it can be scary at any age, but when you’re older, the consequences can be dire. Dislocated shoulders, broken hips, broken arms are just some of the injuries that can occur when you lose your balance. Fortunately, there are exercises that can greatly minimize risk and falls.

Strong legs are a vital part of balance. Therefore, exercises that target the leg muscles should be part of any exercise regimen. As with all exercise programs, always check with your doctor before attempting any exercise.

1. One of the easiest exercises to strengthen and balance your legs is sitting and standing. Just sit in a chair and get up as fast as you can. Do this as many times as you can without getting dizzy. Start slowly and gradually increase the number of times you can get up and sit down.

2. Standing next to a table or chair, with one hand on the chair or table, raise one leg (without bending the knee) about 6 inches off the floor, hold it for a few seconds, and then do the other leg. Do it 10-15 times a day. Make sure the chair you are attached to is sturdy.

3. This is similar to 2. Standing next to a table or chair, with one hand on the chair or table, pull the leg back (this time bend the knee) about 6 inches off the floor, hold it there for a few seconds and then do the other leg. Do it 10-15 times a day.

4. Stand straight, step forward so that the moving foot heal touches the ball of the other foot. Now do the same with the other foot. This is like walking a tightrope without getting up off the ground. Walking from heel to toe is a good balancing act, but be sure to walk close to a wall to avoid falls.

When doing any balancing exercise, be careful not to fall and stop immediately if you begin to feel dizzy or light-headed.