Studies have shown that falls are the world’s second leading cause of death due to related injuries. The age group most susceptible to this are older adults who are 60 and above. While many falls are accidental, there are a few things you can do to prevent these from occurring. One way to minimize fall risks is regular physical activity.
Here’s how seniors can improve their balance:
- Stand with your feet apart and shift your weight from side to side while taking turns lifting one leg and holding it up for a few seconds.
- March in place by lifting your knees as high as possible. Hold onto a bar or chair if you need extra support.
- Hold a tree pose by taking turns putting one foot on your other leg for one minute at a time while keeping your hands in a prayer position by your chest.
- Put your hands on your hips and do a lunge for 30 seconds at a time before switching legs.
- Put a piece of tape on the floor or walk along any straight line as if you were walking on a tightrope while keeping your arms outstretched. Make sure that your feet remain on the line, and take small steps by walking from heel to toe.
Remember that every time you practice one of these exercises, it’s important that you have the necessary support. Begin with the easier exercises and work your way towards building your strength. Stop any time you feel uncomfortable, and keep hydrated at all times.
Want more tips on improving your balance and practicing a healthier lifestyle? Check out the rest of Senior Strong today!
William Rivers is an editor with a master’s degree in Human Services Counseling at Maine State University. He has more than 20 years of experience working in the senior healthcare industry.