In our 40s, 50s, 60s, and beyond, it is not always easy to stay upright. That is because after age 25, our balance begins to decline. Falls in the later years often result to wrist and hip fractures, which can have a devastating effect on our lifestyle or even threaten our life.
We juggle many activities, responsibilities, and people in our lives with grace. But sometimes we can be physically tossed off balance by a wet floor or uneven pavement. Falls can occur anytime, anyplace, and to anyone while doing everyday activities, such as climbing stairs or getting out of the bathtub.
As we age, our sight, hearing, muscle strength, coordination and reflexes change, weakening our balance. Also, some health conditions, such as diabetes, heart disease, and circulation problems, affect balance. Even some medications have been known to make people dizzy.
Unfortunately, all of these factors make falls more likely. But then, you do not have to be one of them. You can take simple steps to improve your balance and reduce your risk of falling.
And since balance tends to erode over time, regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm-up portion of a workout. Many strength-training exercises also serve as balance exercises. Balance-enhancing movements may simply be woven into other forms of exercise, such as tai chi, yoga, and pilates.
Balance exercises can help us maintain our balance and confidence at any age. This can also improve our coordination. For older adults, balance exercises can promote independence.
Balance may be improved with exercises that strengthen the ankle, knee, and hip muscles, and with exercises that improve the function of the vestibular system, which regulates ones balance.
Nearly any activity that keeps us on our feet, such as walking, can help us maintain good balance. You can also include balance exercises in your daily routine. Try balancing on one foot while waiting in line, or stand up and sit down without using your hands. For a more targeted approach, try specific balance exercises. If you have severe balance problems or an orthopedic condition, get your doctor’s approval before doing balance exercises.
Once a physical therapist has reviewed a complete medical history and thoroughly examined you, he or she will develop a personalized plan. This may include a walking regimen with balance components such as changes in surfaces/terrains, distance, and elevations. The physical therapist may also teach specific strengthening and balance exercises that can be performed at home.
Exercise A:
* Stand directly behind a table or chair and place your feet slightly apart.
* Lift one leg six inches out to the side.
* Hold this position for 10 seconds.
* Repeat with the opposite leg.
Exercise B:
* Stand directly behind a table or chair and place your feet slightly apart.
* Slowly bend one knee toward your chest lifting your foot six inches off the floor.
* Hold this position for 10 seconds.
* Repeat with the opposite leg.
Exercise C:
* Stand directly behind a table or chair and place your feet slightly apart.
* Lift one leg straight back, keeping your knee straight.
* Hold this position for 10 seconds.
* Repeat with the opposite leg.
The above exercises should be performed two to three times a day.
Balance Exercise Safety Guidelines:
* Be aware of your posture. Try to maintain your weight over your ankles.
* Avoid fast movements including quick turns or changes in position.
* Use a chair as a place to not only perform seated exercise but also to hold on to while standing.
* Always get up slowly when rising from a chair.
* Don’t close your eyes when exercising or standing from your chair.
* If you are taking medications, ask your doctor if there are any side effects which may cause light-headedness or decreased balance.
*** Lost your balance and fell? Visit www.doability.co.uk. We might be able to help you.
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