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    Balance Exercises: Important For Fall Prevention

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    Meenakshiputraeashwarprasad Macherla
    Balance exercises are important for fall prevention in older adults as one-third of adults aged 65 and older fall each year. Five recommended balance exercises include standing on one leg, walking heel to toe, a balance walk, back leg raises, and side leg raises. These exercises can be done anywhere and anytime while holding onto furniture for support. Safety tips include having support nearby and consulting a doctor for certain exercises. Balance exercises should be modified over time by removing supports to continue challenging balance.

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    Balance Exercises: Important For Fall Prevention

    Uploaded by

    Meenakshiputraeashwarprasad Macherla
    60 views3 pages
    Balance exercises are important for fall prevention in older adults as one-third of adults aged 65 and older fall each year. Five recommended balance exercises include standing on one leg, walking heel to toe, a balance walk, back leg raises, and side leg raises. These exercises can be done anywhere and anytime while holding onto furniture for support. Safety tips include having support nearby and consulting a doctor for certain exercises. Balance exercises should be modified over time by removing supports to continue challenging balance.

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    Balance exercises are important for fall prevention in older adults as one-third of adults aged 65 and older fall each year. Five recommended balance exercises include standing on one leg, walking heel to toe, a balance walk, back leg raises, and side leg raises. These exercises can be done anywhere and anytime while holding onto furniture for support. Safety tips include having support nearby and consulting a doctor for certain exercises. Balance exercises should be modified over time by removing supports to continue challenging balance.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    60 views3 pages

    Balance Exercises: Important For Fall Prevention

    Uploaded by

    Meenakshiputraeashwarprasad Macherla
    Balance exercises are important for fall prevention in older adults as one-third of adults aged 65 and older fall each year. Five recommended balance exercises include standing on one leg, walking heel to toe, a balance walk, back leg raises, and side leg raises. These exercises can be done anywhere and anytime while holding onto furniture for support. Safety tips include having support nearby and consulting a doctor for certain exercises. Balance exercises should be modified over time by removing supports to continue challenging balance.

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    © All Rights Reserved
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    of 3

    Balance Exercises

    To get all of the benefits of physical activity, try all four types of exercise -- endurance, strength, balance, and
    flexibility. This page addresses balance exercises.

    Important for Fall Prevention

    Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fracture,
    can have a serious impact on an older person's life. If you fall, it could limit your activities or make it
    impossible to live independently. Balance exercises, along with certain strength exercises, can help prevent falls
    by improving your ability to control and maintain your body's position, whether you are moving or still.

    Balance Exercises to Try

    These 5 exercises that are shown below are aimed at improving your balance and your lower body strength.
    They include

    1. standing on one foot


    2. walking heel to toe
    3. balance walk
    4. back leg raises
    5. side leg raises

    Anywhere, Anytime

    You can do balance exercises almost anytime, anywhere, and as often as you like, as long as you have
    something sturdy nearby to hold on to if you become unsteady. In the beginning, using a chair or the wall for
    support will help you work on your balance safely.

    Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Do the
    strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per week, but not on
    any two days in a row.

    Safety Tips

     Have a sturdy chair or a person nearby to hold on to if you feel unsteady.


     Talk with your doctor if you are unsure about doing a particular exercise.
    Modify as You Progress

    The exercises which follow can improve your balance


    even more if you modify them as you progress. Start
    by holding on to a sturdy chair for support. To
    challenge yourself, try holding on to the chair with
    only one hand; then with time, you can try holding on
    with only one finger, then no hands. If you are steady
    on your feet, try doing the exercise with your eyes
    closed.

    1. Balance Exercise - Standing on One Foot

    Improve your balance by standing on one foot.

    1. Stand on one foot behind a sturdy chair, holding on for balance.


    2. Hold position for up to 10 seconds.
    3. Repeat 10 to 15 times.
    4. Repeat 10 to 15 times with other leg.
    5. Repeat 10 to 15 more times with each leg.

    2. Balance Exercise - Walking Heel to Toe

    Improve your balance by walking heel to toe.

    1. Position the heel of one foot just in front of the toes of the other foot. Your
    heel and toes should touch or almost touch.
    2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
    3. Take a step. Put your heel just in front of the toe of your other foot.
    4. Repeat for 20 steps.

    3. Balance Exercise - Balance Walk

    Improve your balance with the balance walk.

    1. Raise arms to sides, shoulder height.


    2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
    3. Walk in a straight line with one foot in front of the other.
    4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
    5. Repeat for 20 steps, alternating legs.
    4. Strength Exercise - Back Leg Raises

    Strengthen your buttocks and lower back with back leg raises.

    1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.


    2. Breathe out and slowly lift one leg straight back without bending your knee or
    pointing your toes. Try not to lean forward. The leg you are standing on
    should be slightly bent.
    3. Hold position for 1 second.
    4. Breathe in as you slowly lower your leg. (Continues on next page)
    5. Repeat 10 to 15 times.
    6. Repeat 10 to 15 times with other leg.
    7. Repeat 10 to 15 more times with each leg.

    5. Strength Exercise - Side Leg Raises

    Strengthen your hips, thighs, and buttocks with side leg raises.

    1. Stand behind a sturdy chair with feet slightly apart, holding on for balance.
    Breathe in slowly.
    2. Breathe out and slowly lift one leg out to the side. Keep your back straight
    and your toes facing forward. The leg you are standing on should be slightly
    bent.
    3. Hold position for 1 second.
    4. Breathe in as you slowly lower your leg.
    5. Repeat 10 to 15 times.
    6. Repeat 10 to 15 times with other leg.
    7. Repeat 10 to 15 more times with each leg.

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