In the United States millions of adults over the age of 65, about one third of that population, have a fall each year. From that, we see fall-related injuries among this population such as broken bones and head injury. Following a fall, many people have limitations in their daily lives and make it hard for them to live alone, or without a full time care taker. In order to prevent tragic falls, older adults can perform balance and strength exercises which will improve their ability to control and maintain the body's position, whether it be moving or standing still.
Some of the most basic balance exercises can be done anywhere, at any time and as often as you'd like. When beginning these exercises, be sure to have something or someone to hold on to in the chance that you become unsteady. By doing these exercises at least 2 days per week, one can greatly improve their balance which, in turn, can help in fall and injury prevention.
Some exercise to try to help with balance are the following:
- Standing on one foot: once you have mastered this, try doing it with your eyes closed.
- Walking heel to toe
- Balance walk
- Back leg raises
- Side leg raises: you can try doing this without the chair if you feel comfortable.
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