Weakness Exercise(Scroll down for the Knee Marching balance exercise)
Leg muscle weakness is a critical factor
in maintaining balance in the elderly .
By performing exercises that
are designed to improve strength in the ankles and hips, like knee
marching, you can increase your dynamic balance and thereby reduce the
risk of falling.
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
of smooth bottom shoes to wear so you won't catch your feet. Read on
it a try.
hips, knees and ankles are required to archive a better state of
balance. Lifting your legs up and down works on the ankles, quadriceps
muscles and hips. An overall great leg strengthener and balance workout.
By selecting exercises that work on these areas we can improve
our performance in many of the daily activities which require reaching
forward, to the side or rotating around to the back.
When we raise our hip up in the air, believe it or not we are
momentarily standing on one leg. This is definitely a balance exercise.
The slower you go, the harder this exercise becomes.
Make sure you hold onto a chair or someones hand when performing this
exercise if you feel at all uncomfortable with marching. For a great
workout, try marching for 2 minutes. Stop if you become winded, then
continue until 2 minutes has passed.
Try this knee
marching exercise for increased hip and ankle strength.
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Purpose of this exercise
- This exercise will strengthen
your ankles and hips.
- It will
also improve your dynamic or "moving" balance.
to do it:
at sides, feet shoulder width apart.
one knee up as high as comfortable.
then raise the other knee.
- Breathe normally,
inhale through the nose and exhale out the mouth.
a chair 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 did it! Practice makes..... you guessed it...permanent!. Don't
practice sitting in a chair unless you really want to be good at
sitting in a chair. Good luck!
Gerontological Society of America
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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