Enhance your Balance with Simple Movements for Fall Prevention
Enhance your balance by working on a few simple movements- don’t stand on one foot or practice walking a line toe to heel, instead focus on the movements that help keep us upright: lower body strength, agility, and coordination.
To prevent falls enhance your balance by working toward achieving the physical activity guidelines.
Here are the best exercises for balance improvement:
Walking!
Walking helps to maintain lower body strength, it’s good for the heart and lungs, and it’s practicing the activity where most falls occur.
Step ups:
Holding on to the railing on your stairs, step up R, L, and step down R, L. Complete 10 repetitions leading on the right, then complete 10 leading on the left. If you don’t have stairs, perform a high knee march. Both exercises help to keep the muscles in our hips that help to lift our feet as we walk strong. This can be done during TV commercials or while watching your favorite program.
Toe lifts:
Seated in a chair, lift the toes up off the ground squeezing the muscles in the front of the leg, hold for two seconds, and lower slowly for two seconds. Repeat at least 10 times. This is a great move to do while eating or watching TV.
Sit to stands:
Being able to sit and stand from a chair, a bed, the toilet are all essential for maintaining independence. First try 10 using the arms of your chair, then graduate to reaching your hands in front of you, then crossing your arms across your chest.
Coordination/agility exercises
These are exercises that require hand-eye and full body coordination, for example sports like pickle ball or bowling and backyard games like ladder ball or ring toss.
As a reminder, enhance your balance, focus on movement…
- Don’t stay sedentary, MOVE! Staying active and focusing on movement is the best way to enhance your balance and prevent falls.
- Practice the Physical Activity Guidelines:
- 150 minutes of moderate to vigorous intensity aerobic activity per week
- 2 days per week of muscle and bone strengthening activities
- Exercise to enhance balance and prevent falls.
Emily Johnson is the Founder and Creative Director of StrongerU Senior Fitness. Her mission is to help organizations and individuals elevate and innovate their senior fitness offering and challenge misconceptions about aging and exercise. Emily has trained over 400 senior fitness instructors in the US, Canada, and Australia.
