For persons over the age of 75, accidents are the sixth leading cause of death, and falls are the leading factor in those accidents, according to the Ohio State University Extension office. Balance declines as you age because of several factors including impaired hearing and vision, loss of muscle strength and tone, arthritis, osteoporosis, vertigo, cerebrovascular insufficiency, stroke, sudden decrease in blood pressure and illness. Changes in your spinal alignment also cause increased difficulty in maintaining balance. Exercises can help you establish proper posture and strengthen muscles used in maintaining balance.
Balance Essentials
Balance requires the cooperation of your brain, nervous system, and muscles and bones to prevent falls while performing simple or complex tasks. Your body does this by using visual cues and internal spacial orientation. The fluid-filled inner ear canal also provides information regarding your head position and movement in space relative to gravity. These systems work automatically with the musculoskeletal system to help you maintain balance and prevent falls.
Balance
Some exercises are designed to improve your balance. These exercises include the sustained one-legged stand. This is done while holding onto a secure object during training. Another exercise for balance is the knee lift, again utilizing a secure object in the beginning. As your balance increases, the tendency to lean on the support should decrease.
Strength
Strength in your knees and hips decreases with age. Exercises to strengthen these areas include calf stretches, toe taps, leg lifts and side leg lifts. The sit-to-stand exercise, using a chair for support when standing and returning to the sitting position, is a specific exercise for your knees and hips.
Pelvic Posture
Improper pelvic shift causes your foot to swing too low. This decreased step height can lead you to trip or stumble. To target the pelvis, pretend to keep a hula hoop around your waist while using a chair for support.
Step Length
You also might find you have a shorter step length. This is common among the elderly. Using a balance bar, practice side stepping along the length of the bar. Walk forward and backward in front of a mirror to check your posture, walking efficiency and length of stride. You will find range of motion exercises are also helpful in preventing or breaking falls.
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