Improve Balance Through Exercise
Falls are the leading cause of injury related deaths in older adults. Such injuries from falls can include head trauma, soft tissue injuries, fracture and dislocations and more. Falls often happen from impaired balance.
Use these strengthening exercises to improve balance and help reduce your risk of a fall!
- One Foot Balance: Lift one foot in the air and hold. Alternate legs and repeat. Have something sturdy nearby to hold onto for support when needed.
- Toe Raise: Grab chair for support, stand straight and left the heels off the floor to stand on toes. Hold for one second. Return to feet and repeat.
- Leg and Arm Extension: Start on your hands and knees. Left your opposite arm and leg at the same time, while keeping your back straight. Alternate slides and repeat.
- Knee Raise: Hold a chair for support. Standing straight one leg behind your chest. Hold for one second and then slowly return to standing. Alternate sides and repeat.
- Leg Extension: Hold a chair for support. Standing, lift one leg behind your body and hold for one second. Slowly return to standing. Alternate sides and repeat.
- Chair Squat: Place a chair behind you. Hold an exercise band and keep your elbow straight. Slowly bend your knees, hinge your hips and lower down to the chair, while keeping your back straight. Return to standing and repeat.
- Knee Flexion: Hold a chair for support. Standing straight up, bend the one knee back, bringing the heal up toward your butt. Hold for one second. Slowly return to standing. Alternate sides and repeat.