Falls are one of the leading causes of injury in America. To lower your chances of slips and falls, it’s important to improve your balance and strength. We have here a few easy balancing exercises listed to help you stand tall and confident! Do these exercises continuously throughout the week.
Walk Heel to Toe
Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Continue walking like this for 20 steps. This exercise will help your legs and your balance become stronger.
Balancing on one foot
Start out with holding on to a chair for support and bend your right leg, lifting your right foot of the floor. Take a few seconds to establish a balance, then let go of the chair support and open your arms to your sides to balance. Hold this stance for about 30 seconds. Repeat with your left side. Once you feel you are mastering this technique, try it with your eyes closed! It’ll make it more challenging.
Toe Lifts
Stand straight and put your arms in front of you. Raise yourself up on your toes as high as you can go, then gently lower yourself. Don’t lean too far forward on the chair or counter. Lift and lower yourself 20 times.
Marching in place
Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times.
Body circles
Stand with your feet apart, hands at the side. Keep your body straight and slowly sway in a circle using your body. Do this for 1 minute. Hold your arms out to the sides if you need support or hold on to a chair for support.
Clock reach
Hold on to a chair with your right hand. Visualize a clock with 12 in front and 6 behind. Stand on your right leg and bring your left arm to 12 o’ clock. Then reach to 3 o’clock and 6 o’clock. Repeat with the other side.
Reach for it
Place an object on the ground to your right side and an elevated surface (such as a chair or table) to your left. Stand with your feet apart. Keep both feet in place and bend at the waist while you reach diagonally with both hands to pick up the object and place it on the surface to the left. Repeat ten times. Then, stand with the surface to your right and the object on the ground at your left. Repeat the sequence ten more times on the opposite side.
If you have any comments, concerns, or questions, please reach out to us! Here at BlueStar, it is our goal to keep you and your loved ones Safe, Healthy, and Connected. We do this by offering best medical alert systems for seniors that are available on our website. These senior life health products can deliver push-button emergency help so you are never alone. If you have any questions, please contact a product specialist today at (800) 300-1724, option 1.
