Prevention In The Elderly
(Scroll down for the Single
Limb Stance balance exercise)
Good balance is important for fall
prevention in seniors and the elderly. It requires the ability to keep
of gravity over your ankles when standing and walking.
I have made a great balance video that is fun and easy to do. All you
need is a chair, comfortable loose fitting clothing, and a pair
smooth bottom shoes to wear so you won't catch your feet. Read on then
it a try.
work on stressing our balance systems will add to our overall safety at
and mobility exercises are essential in any older adult exercise
As we go about our day we call on our body to keep
upright, maintain our equilibrium, anticipate obstacles and react to
them, speed up and slow down, bend over and reach around corners.
all require a flexible body, good posture, and continued awareness of
maintaining our center of gravity over our base of support which is
usually over out ankles.
Below are some excellent balance
activities to begin your better balance. This is one of the most simple
Standing on one leg is an exercise that can be practiced anywhere you
have a chair or counter to hold on to.
This exercise will strengthen your ankles and hips, which are vital in
keeping us stable.
Fall prevention in the elderly and seniors is increasing in
especially in assisted care and independent living facilities. The more
we can practice stressing our balance systems, the more stable we will
Give it a try!
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Purpose of this exercise
- This exercise will help train
your brain to become more aware of just where your center of gravity is
- It will also
strengthen your ankles and hips for improved stability.
to do it:
- Stand with feet
together and arms at sides.
one leg and balance on the other.
for 10 seconds, then repeat with the other leg.
- Keep breathing
normally, in through the nose and out through the mouth..
a chair as a place to not only perform seated exercise but also to hold
on to while standing. Hold on with your finger, one hand or two hands.
- Don't close your eyes or hold your breath.
- Raise your arms out to the sides if you need
it up a notch:
chest and look straight ahead to make standing more challenging.
- Try adding a one pound ankle weight to one
You made it! You are doing your part for fall prevention in
seniors and the elderly.
Administration on Aging
Watch These Other Essential Balance Exercise Videos
- 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
- 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.
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
- 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.
- 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.)
- 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
limb with arm:
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.
in through your
nose and out through your mouth
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.
- 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.
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.)
who dance will be more familiar with these balance exercises. Try it
in your kitchen
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!
series of stepping exercises for falls and the elderly are very challenging. You may have a
stable family member demonstrate these for you first.
- Try these exercises to improve balance only when you feel confident and
helper in the home.
- Give them
a try when you are stronger and more sure of yourself. These
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.)
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