Falls are a huge problem for older adults in the United States.
Have you had a chance to read our Durham in home care professional’s latest blog? If you have, then you already know that millions of older adults fall each and every year. Although there are many reasons why people fall, improved balance can decrease your risk for falling. That’s why we have come up with this list of exercises to help improve your balance:
#1. Single Leg Balance
Start by standing with your feet directly under your hips. Lift your right leg, bend your knee and hold it to the side of your body for 30 seconds. Repeat the exercise with your left leg.
#2. Heel to Toe
Start by standing with your feet hips-width apart. First, rock back on your heels and lift up your toes, then rock forward until you are standing on the tips of your toes. Repeat this exercise 10 times to start, and once you feel comfortable with it, increase to 30 repetitions.
#3. Wand Balancing
Select your “wand”, this can be a cane, yard stick, umbrella or even a wooden spoon with a long handle. Start by sitting tall in an armless chair. Hold your dominant hand out flat with your palm facing up, then balance your “wand” on your hand. Once you get used to balancing with your dominant hand, try balancing with the other hand or with both hands at the same time!
Keep in mind that any of the standing exercises we mentioned should be completed near a wall or a sturdy chair that you can lean on for support. Stay tuned for our next blog to learn about more exercises that can help to improve your balance.