Losing your balance can be a frightening 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 you can tell the consequences. Dislocated shoulders, broken hips, broken arms are just a few 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 keeping your balance. Therefore, exercises that work 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 for leg strength and balance is Seated 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 stand up and sit down.
2. Standing next to a table or chair, with one hand on the chair or table, lift one leg (without bending the knee) about 6 inches off the floor, hold for a few seconds, and then do the same with the other leg. Do about 10 or 15 times a day. Make sure the chair you’re holding on 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 your leg back (this time bend your knee) about 6 inches off the ground, hold for a few seconds and then do the other leg. Do about 10 or 15 times a day.
4. Standing up straight, step forward so that the toe of the moving foot touches the toe of the other foot. Now do the same with the other foot. This is like walking a tightrope act without leaving the ground. Walking toe to toe is a good balance exercise, but be sure to do it close to a wall when you start walking to prevent falls.
When doing any balance exercises, be careful not to fall and stop immediately if you start to feel dizzy or light-headed.