Aging naturally causes a decline in the bodily systems that maintain balance and equilibrium. According to the Centers for Disease Control and Prevention, one-third of adults age 65 and older fall each year, resulting in injuries and death. Fortunately, falls can be reduced by walking and performing specific balance enhancement exercises. Before starting a fitness program, however, talk to your physician.
Weight Shifts
Equilibrium plays a critical role in performing daily tasks and leading an independent life. To improve equilibrium through targeted exercises, the Mayo Clinic recommends beginning with the basic weight shift exercise. Stand straight with your feet hip-width apart. Place your hands on a sturdy table. Shift your body weight to your right foot and lift your left foot. Hold the position for a count of 10, then lower your left foot. Repeat the movements on your other side. Perform 10 repetitions. To add more challenge, perform the exercise without the use of a table.
Knee Flexion
Balancing ability is often affected by medical conditions, the slowing of reaction time and loss of flexibility and muscle strength. The knee flexion is both a strength and an equilibrium exercise, increasing the strength and flexibility of your ankles and knees while improving your balance. Hold both hands onto the back of a sturdy chair. Slowly bend one knee as far back as possible. Hold the position for one second, then slowly lower your foot to the floor. Alternate legs until you complete 10 repetitions on each leg. As you gain confidence, hold the chair with one hand, one fingertip, no hands, then finally with your eyes closed.
Hip Flexion
Each year, hospitals in the United States admit more than 300,000 patients for broken hips. According to the National Institute On Aging, falls often cause those fractures. The hip flexion can help increase the strength and flexibility of your lower body muscles as well as improving your equilibrium. Hold both hands onto the back of a sturdy chair. Without bending at the waist or hips, slowly raise one knee up toward your chest as far as possible. Hold the position for one second, then slowly lower your foot to the floor. Alternate legs until you complete 10 repetitions on each leg. After you master the basic movements, perform the exercise with one hand, one fingertip, no hands, then with your eyes closed.
Anytime Exercises
In 2009, falls among the elderly, including head traumas, hip, ankle, hand, pelvic and spine fractures, amounted to 2.2 million injuries, according to the Centers For Disease Control and Prevention. Simple anywhere and anytime balance exercises can help to prevent falls due to equilibrium issues. Many strengthening exercises, such as standing on one foot, standing on your toes and standing from a sitting position can do double duty as balance exercises. Additional beneficial exercises include side leg raises, walking heel to toe and walking with a paper plate balanced on your head.
References
- Centers For Disease Control and Prevention: Falls Among Older Adults: An Overview
- Mayo Clinic: Slide Show: Balance Exercises
- National Institute On Aging: Chapter 4: Sample Exercises - Strength/Balance Exercises
- "Fitness Over Fifty"; National Institute On Aging; 2006
- PhysioAdvisor.com: Hip Strengthening Exercises
