Balance exercises improve stability, help prevent falls

Forward leg lift

Balance exercises can help you avoid falls and broken bones as you age. If your balance is good and you want to keep it that way, try these balance exercises.

If you have severe balance problems or certain orthopedic conditions, see your doctor before beginning these exercises.

Do balance exercises at least once a day most days of the week. Start by holding on to a table or wall with one hand. Then try placing only a fingertip on the surface while you do balance exercises. If you're unsteady, ask someone to stand nearby.

To do a forward leg lift:

• Lift one leg slightly off the floor
• Hold for five seconds
• Repeat at least five times
• Switch to other leg

 

 

• Forward toe touch

  • Place your feet about shoulder-width apart. Raise your hands to your shoulders with your palms facing forward.
  • Extend your right arm and place your left foot forward, pointing down with your toes and touching the floor.
  • Return to starting position and do the same with the opposite arm and foot. Repeat at least five times.

  • Stand on one leg

    • Place your feet about shoulder-width apart. Extend your arms straight in front of you.
    • Lift your left leg and bend it back. Hold for five seconds.
    • Repeat five times and switch legs.
    • As you improve, practice one-leg standing throughout the day. For example, stand on one leg while you're doing the dishes, reading the newspaper or watching TV. The more you do it, the more you'll improve

     

    • Tai chi

      Tai chi is a noncompetitive, self-paced system of gentle physical exercise. To do tai chi, you stand and perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing.

      Studies suggest that tai chi may improve balance and help prevent falls in older adults. Long-term tai chi practitioners have improved knee joint stability, which aids in balance.

      Although tai chi is generally safe, consider talking with your doctor before signing up for a class. This is particularly true if you have any problems with your joints, spine or heart.

      
      --
      With Love and Patience Everything is Possible,
      RegarDs,
      Zahra Shakir