Reducing your risk of falling is very important as you get older or if you have low bone density. There are many simple exercises that you can do to improve your balance and lower your chances of taking a fall. Most balance exercises are simple enough to do in your own home.
Tai Chi
Take Tai Chi lessons to improve your balance and reduce your chances of taking a fall. Tai Chi involves acting out a series of fluid movements that emphasize balance and properly distributing your weight. It is like dancing, except it is done very slowly. A 2004 study by the American College of Sports Medicine showed that elderly people improved their balance after only four weeks of Tai Chi lessons. An added benefit to Tai Chi is it is a low impact exercise, so you don't need to worry about injuring yourself. Check with your local community center to see if they offer Tai Chi lessons.
Weight Shifts
Weight shifts are a simple way to improve your balance. Simply stand straight with your feet at the same width as your hips. Begin with your weight distributed equally on both legs, then shift your weight to your right let and lift your left leg off of the floor. Hold your left leg off of the floor for 30 seconds, then return to the starting position. Repeat this exercise by alternating whether you shift onto your left or right foot.
Walking Exercises
Try walking exercises during your daily routine to improve your balance. A 2007 study in the journal Osteoporosis International showed that you can improve your balance with simple walking exercises, such as walking with one foot in front of the other, walking on the tips of your toes, walking on your heel or walking sideways. These exercises can even be done as you walk around your house. You can also try standing on one foot or standing with one foot in front of the other. As you balance improves, you should be able to do these standing exercises for longer periods of time.
Chair Exercise
This exercise can actually be done sitting on any surface, such as a chair, bench or exercise ball. Sit in an upright position with your eyes closed. Lift one of your legs so it locks out parallel to the floor. Hold your leg up and criss-cross your arms so your right hand is on your left shoulder and your left hand is on you right shoulder. Reverse the movement, then repeat with your other leg. Keep your eyes closed throughout this exercise.
References
- American College of Sports Medicine: Tai Chi Training Improves Balance Control in Elderly
- Mayo Clinic: Weight Shifts
- Osteoporosis International: Balance Training Program is Highly Effective in Improving Functional Status and Reducing the Risk of Falls in Elderly Women with Osteoporosis: A Randomized controlled Trial
- American Council on Exercise: Designing Balance Exercise Programs for Older Adults
