3 Simple Exercises to Improve Balance and Stop Falling
Falls are common among older people. About one third of older people who live at home fall at least once a year, and about half of people who live in a nursing home fall. In the United States, falls are the leading cause of accidental death and the 7th leading cause of death in people age 65 or over. Once a person has had a fall, they are more likely to fall again.
Falls often cause injuries. Some of the injuries, such as a broken hip, can be serious. Older people are more likely to break bones in falls because many older people have porous, fragile bones (osteoporosis). Some injuries caused by a fall are fatal.
Many older people fear falling. Fear of falling can lead to problems. People may worry about doing their usual activities and thus lose their self-confidence and even their independence. Older people can do many things to help overcome their fears and to reduce their risk of falling.
Physical therapy has been shown to be effective at improving leg strength, improving balance, and reducing one’s overall risk of falling.
Today’s video outlines 3 simple exercises to improve your balance and reduce your risk of falling.
We strongly recommend you perform these exercises under direct supervision to ensure safety!
- 𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐞𝐠 𝐁𝐚𝐥𝐚𝐧𝐜𝐞 – Stand on one leg at your kitchen countertop and hold this position for as long as you can. You can start with both of your hands on a surface and progress to one hand then eventually no hands.
- 𝐓𝐚𝐧𝐝𝐞𝐦 𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 – Stand with one foot in front of the other and hold this position for as long as you can. You can start with both hands on a surface and progress to one hand then eventually no hands.
- 𝐓𝐚𝐧𝐝𝐞𝐦 𝗪𝐚𝐥𝐤𝐢𝐧𝐠 – Walk unsupported while alternating placing one foot in front of the other. This is considered an advanced balance activity and is strongly recommended to be performed under direct supervision.