Exercises For
Balance For Seniors And The Elderly
Exercises
for balance for seniors and the elderly are vital as we age.
Age-related declines in our balance
are in part due to muscle and joint range of motion loss, slower
reflexes, reduced visual sensitivity, and cognitive changes.
Exercises
like the eye tracking exercise below are important measures we can take
to help offset these declines.
Dizziness
can affect over half of people over 75. Working on head movements using
the exercises below will help support your ability to look around the
room when going about your day. If you are unable to perform this
exercise without getting dizzy, then stop.
Your doctor can
tell you more about your dizziness. If you suspect a more serious
problem like vertigo, orthostatic hypotension or drug interactions,
definitely check in with your doctor.
When trying the exercise
below, hold on to a chair at first using your non-dominant hand. Use
your dominant hand to perform the movements. Once you feel more secure,
then try letting go of your hand briefly, then for longer periods.
You'll get it sooner or later!
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Eye
Tracking
Do you like these exercises? Did you know you can
download the exercises along with a 4 week exercise program?
Click
the play button above for video instructions.
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Click
the play button above to
listen to audio instructions
Purpose of this exercise
- These exercises will help our
visual and vestibular systems.
- They
are Important in maintaining our postural stability.
Eye
Tracking Exercise #1 How to do it
Step
1
- Hold your thumb
comfortably in front of your face with your elbow bent.
Step
2
- Move
your thumb to the right as far as comfortable.
- Then move your thumb to the left as far as
comfortable.
- Try not to move
your head. Follow with your eyes only.
- Then
move your thumb upward, and finally downward.
Eye
Tracking Exercise #2 How to do it
Step
1
- Now hold your
thumb at arms length.
Step
2
- Move
your thumb to the right as far as comfortable
- Then move to the left as far as comfortable.
- This time,follow with your eyes and head.
- Move your thumb upward, then downward.
Breathing:
- Breathe normally,
inhale through the nose and exhale through the mouth.
Tips:
- Lift your chest
high while maintaining a level head.
- If
you get dizzy, stop.
- If
you would like to try again, hold on to a chair this time.
- If you feel pain in your neck, especially
when turning to the side, only turn as far as comfortable.
Take
it up a notch:
- Add
a one pound wrist weight to your arm.
- Stagger
your feet one in front of the other.
Watch These Balance Exercise Videos
- Single
limb stance:
- A great place to begin with fall prevention in the elderly is with the simplest
standing balance exercise. Hold on to a chair and balance on one
leg.
- This is a great
place to begin to feel your center of gravity over your ankles. This is
your goal, maintaining your center over your ankles.
- Try
a few seconds
balancing on each foot. Work up to a minute if you can. Then begin to
hold on with one hand, then one finger and finally try to let go
completely.
- Eye
tracking:
- Move on to the other
exercises for balance with static standing exercises as
you gain confidence including this exercise which targets your vision
and vestibular system.
- This exercise can sometimes
make you dizzy. If
this happens, stop the exercise. Try it again with smaller head
movements next time.
- Gradually you will learn to
do it correctly.
- Clock
reach:
- Make sure to hold on to a chair when attempting this
exercise to prevent falls in the elderly. Don't reach back too far if you have pain in your shoulder.
- (Use your one pound wrist weight
here to increase your workout.)
- Staggered
stance:
- Also hold on to a chair when trying this exercise for elderly balance problems.
Let go of the chair for a few seconds at a time if you feel
comfortable.
- Single
limb with arm:
- Look
up from
your feet when balancing and pick a spot at eye level in front of you to improve falls in elderly.
Lift your chest and bring your shoulders back.
- Breathe
in through your
nose and out through your mouth
- Balancing
wand:
- Knee
marching:
- Try
this one next to a counter so you can hold on when performing knee
marching. This is also a great cardio exercise and for leg muscle weakness.
- Body
circles:
- This exercise for improving balance can be a little tricky. Keep a chair nearby if
you are uncomfortable without one. Make sure your knees and
hips are kept straight when you circle.
- Heel
to toe:
- The
moving exercises are the most difficult. Only try this balance exercise when you have
become good at the preceding exercises.
- (If you have masking or painters
tape, place an 8 to 12 foot piece in a
straight line on the carpet or floor. This will allow you to maintain a
straighter line when performing the walking exercises.)
- Grapevine:
- Seniors
who dance will be more familiar with these balance exercises. Try it
in your kitchen
holding
on
to the counter.
- Walk several steps in one
direction, turn around and
walk back. Continue for several minutes. Gradually hold on less and
less until you can take a
few steps without holding on.
- It may take a while,
but keep practicing...you'll get it sooner or later!
- Stepping:
- This
series of stepping exercises for falls and the elderly are very challenging. You may have a
stable family member demonstrate these for you first.
- Dynamic
walking:
- Try these exercises to improve balance only when you feel confident and
have a
helper in the home.
- Give them
a try when you are stronger and more sure of yourself. These
exercises
are great to do with someone else.
- Holding hands
with a stable family
member will make these exercises easier and safer. (This is where you may use your
pad of paper or a small book when walking.)
Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.
