Every year, more than a million people over the age of 50 suffer from falls, according to the National Institute on Aging. This has to do with the loss of balance that often accompanies the aging process. At the Center of Lifespan Psychology in Berlin, the philosophy is that when you are older, if you put all of your cognitive resources into a movement, such as getting out of a chair, you can avoid falling. This reasoning is based on research conducted by the late psychologist, Paul B. Baltes. Steps to improving balance when getting out of a chair must be practiced carefully and consistently, just as with any other exercise.
Sitting and Standing Exercise
Step 1
Sit in an upright chair with your buttocks placed firmly in the middle of the chair. This exercise, though it doesn't seem difficult, will require you to use your leg muscles for balance.
Step 2
Inhale deeply. When you exhale, begin to very slowly rise up out of the chair. Using your leg muscles, bend forward slightly as you rise. Place your hands on the chair if you need more reinforcement.
Step 3
Inhale again after you finish standing up. Have the backs of your legs just lightly touching the chair legs. Bend your upper torso forward, carefully, and exhale as you return to a seated position. Do this simple yet deliberately slow exercise several times each time, so that you learn to place all of your attention into this one movement of rising up from a chair with ease and balance.
Balance Exercise
Step 1
Run a long piece of tape along the ground in a straight line. Place your first foot on the tape. Look up and find a particular place or an object ahead of you on which to focus. This will help with steadiness. You can hold onto a counter at first, to help keep you balanced.
Step 2
Step forward by placing the heel of your second foot in front of the toes of the first foot. The heel and toes should barely be touching. Repeat with your first foot and continue, alternating your feet with each step. You should try to take 20 steps in this manner.
Step 3
Breathe by inhaling through your nose and exhaling out through your mouth. Keep your center of gravity over your ankles. Your arms can be down by your side, or if you want more of a challenge, try holding them up and straight out at your side, parallel to the floor.
Tips and Warnings
- Take it easy. If you are rushing through these exercises you are not really focusing or using your cognitive resources to their fullest extent. This will greatly increase your chance of falling. Rise up from chairs carefully and stand still for a moment, thinking about your balance, before you walk forward.
- Know your limitations. Talk to your primary physician before doing any exercise, and stop any exercise routine if you are experiencing dizziness or a pain in the chest area.
Things You'll Need
- Loose clothing
- A straight, firm chair
- Flat walking shoes
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