People over 65 are more prone to falls. Unwanted consequences of a fall include injuries, loss of independence, and a reduction in your capacity to carry out the activities that are most important to you. Death may result from them as well. Three million senior citizens need emergency department care each year for fall-related injuries, according to the Centres for Disease Control and Prevention. The typical cost of medical care per fall is $35,000. The balance and stability exercises can fix them.
Falling can be avoided, which is good news. Fall prevention strategies should include balance training as a key component. Among other health advantages, safe home exercises can assist in strengthening your lower body to support balance and stability and lessen your overall fall risk. In community-dwelling older persons, physical activity, including exercise, lowers falls by 13% to 40%, according to the Journal of the American Geriatrics Society.
Workouts for balance and stability that your physical therapist might suggest
Always consult your doctor before starting an at-home workout regimen. Position yourself next to a countertop or other solid surface that you can use as support during these exercises for your safety.
1. Standing March for balance and stability
Standing close to strong support, start softly marching there for 20–30 seconds. Your physical therapist may challenge your balance as you progress through this exercise and alter the speed and ground you are marching on, such as switching from hardwood to carpet, foam pad, grass, etc.
2. Standing three-way kicks
Standing on one leg, slowly extend the other leg in front of you with a gentle, unlocked knee. Return your extended leg to the centre while keeping it as straight as you can.
The same leg should then be softly raised out to the side, brought back down, and finally extended behind your body. By removing the supporting surface, your physical therapist may make this exercise harder.
When facing a counter or wall, walk sideways in one direction with your toes pointing straight ahead until you reach the end of the counter or wall. If necessary, support yourself by placing your hands on the counter or wall. Then make your way back the other way. A physical therapist could add using a resistance band at the knees or just above the ankles as this gets easier.
4. A One-Leg Stand for balance and stability
As long as you can, stand on one leg for up to 30 seconds. Keep in mind to stay close to a solid surface to which you can hold on if necessary. Try to repeat this 3-5 times on each leg while switching legs. As you get better at it, challenge yourself by standing on one leg while doing other things, like doing the dishes, conversing on the phone, or brushing your teeth. This is a simple method to incorporate balance exercises into your routine.
5. Stand to Sit and Sit to Stand for proper balance and stability
Without using your arms to push up, get up from a chair. If you find it difficult at first, lift yourself by placing a hard cushion underneath you on the chair seat.
Instead of dumping yourself into the chair when you sit down again, gradually lower yourself back down to the floor. As many times as you can, perform. While watching TV, this is simple to accomplish.
6. Heel-to-Toe Walking or Standing
Position So that the toe of the back foot hits the heel of the front foot, placing one foot directly in front of the other. Hold this position for up to 30 seconds or as long as you are able. As you gain comfort with this, consider taking a few steps heel-to-toe, as if you were walking a tightrope. To ensure your safety, always utilize something to grab onto.