Exercises to Improve your Balance

Improving our balance as we age is vital for maintaining our independence and reducing the risk of falls. Falls are the leading cause of injury-related death among adults ages 65 and older. The consequences of falls can be severe, leading to both physical and psychological impacts, including fractures, head injuries, and a fear of falling again that can significantly reduce one's activity level. However, the good news is that falls are preventable through targeted exercises and lifestyle adjustments.

Facts about falling

• Prevalence and Impact: Falls are the primary cause of injury-related deaths in older adults, with the age-adjusted fall death rate increasing by 41% from 55.3 per 100,000 older adults in 2012 to 78.0 per 100,000 in 2021. This statistic underscores the growing challenge that presents as our population ages​ (CDC)​.

• Statistics: Each year, 3 million older people are treated in emergency departments for fall injuries.(CDC)

• Risk Factors: Several factors increase the risk of falls, including lower body weakness, difficulties with walking and balance, and the use of medications that can affect steadiness. Vision problems, foot pain, or poor footwear, along with hazards in the home, also contribute to the risk. The more risk factors a person has, the greater their chances of falling​ (CDC)​.

• Cost of a fall: In 2015, the total medical costs for falls totaled more than $50 billion. Medicare and Medicaid shouldered 75% of these costs. (CDC)

• Prevention Is Possible: By addressing risk factors and engaging in balance and strength exercises, many falls can be prevented. Healthcare providers can play a key role in identifying those at risk and recommending interventions to mitigate these risks.

• Visit Home Help Plus to schedule a in home consultation.

Importance of challenging your body.

Our bodies adapt to the physical demands we place on them, with activities like stair use enhancing leg strength and balance. While assistive devices are crucial for many, targeted exercise can sometimes lessen reliance on them. With personalized training you can make a significant impact on your ability to maintain your balance. The "use it or lose it" principle underscores the importance of challenging our bodies to maintain or improve balance and mobility. Incorporating varied, progressively challenging exercises can help preserve physical capabilities and independence as we age.

Exercises to improve your Balance

Single-Leg Stance	Heel/Toe Raises	Ankle 4-way with Theraband
Purpose: Enhance balance and core stability. How to Do It: Stand behind a chair. Lift one foot slightly off the ground, balancing on one leg. Hold the position for 10-30 seconds, then switch legs. Duration: Try to hold each stand for 10-30 seconds, depending on your ability. in front of them.	Purpose: Strengthen the calves and improve ankle stability. How to Do It: Stand behind a chair, feet hip-width apart. Raise your heels off the floor, then slowly lower. Next, lift the toes, balancing on your heels, then lower. Repetitions: 10-15 raises for each movement.	Purpose: Improve ankle strength and flexibility. How to Do It: Sit in a chair with a theraband wrapped around your foot. Extend your leg and move your foot up, down, inward, and outward against the band's resistance. Repetitions: 8-10 times for each direction per foot.

Slow Marching in Place	Tandem Walk/Stance	Toe Taps
Purpose: Engage core muscles and improve coordination. How to Do It: Stand with feet hip-width apart, hands on hips or holding onto a support. Lift your knees high one at a time in a slow, controlled march. Focus on maintaining an upright posture. Duration: 1-2 minutes.	Purpose: Enhance coordination, balance and stability. How to Do It: Walk in a straight line with one foot directly in front of the other, heel to toe, as if walking on a tightrope. Use a wall or counter for support if needed. Duration: Walk for 20-30 seconds, turn around, and repeat the walk back	Purpose: Enhance ankle flexibility and balance. How to Do It: Stand upright with a small cone in front of your feet. Lift and gently tap the cone with the toes of one foot, then switch and do the same with the other foot. Repetitions: 10-15 taps per foot.

Safety Tips for Balance Activities

When engaging in balance activities, especially for older adults or anyone at risk of falls, safety should always come first. Here are some essential tips to ensure that balance exercises are performed safely:

• Use Support: Initially, perform balance exercises near a sturdy chair, counter, or a wall that you can hold onto for support. As your balance improves, you can gradually reduce the level of support.

• Wear Proper Footwear: Choose shoes with non-slip soles that provide good support. Avoid loose-fitting slippers or walking in socks on slippery surfaces.

• Clear the Area: Make sure the area where you're exercising is free from potential hazards that you could trip over, like rugs, electrical cords, or any clutter.

• Focus on Form: Pay attention to your posture and movements to ensure you're performing exercises correctly. This not only helps improve balance but also prevents strain and injury.

• Start Slowly: If you're new to balance exercises, start with the basics and gradually increase the difficulty as your balance improves. There's no rush, and progressing slowly will reduce the risk of falls.

• Listen to Your Body: If you feel dizzy, lightheaded, or unwell, stop the exercises immediately. If these symptoms persist, consult a healthcare professional.

• Consider a Buddy System: If possible, exercise with a partner for additional safety. They can provide support, assist if you lose your balance, and help motivate you to continue your practice.

• Tailored Experience: Contact Home Help Plus to schedule your first training session.

Seeking Professional Help

Seeking professional help for balance issues is crucial, especially if you're experiencing ongoing difficulties, have a chronic condition affecting mobility, or have suffered falls. Consulting with healthcare professionals like physical therapists can lead to a tailored exercise plan, addressing specific balance and mobility challenges. They offer valuable insights on safe exercise practices and help in identifying and managing underlying causes of balance problems, ensuring you receive comprehensive support for improving your balance safely and effectively.

Never too late to start

It's never too late to start improving your balance. Regardless of your age or current level of fitness, beginning a balance training program can lead to significant health benefits, including reduced risk of falls, enhanced mobility, and improved quality of life. Starting with simple exercises and gradually increasing the challenge as your balance improves is a safe and effective approach. Emphasizing regular, even small, practice sessions can make a big difference over time. Remember, improvement is possible at any age, and taking that first step towards a more active and balanced lifestyle is within everyone's reach. Commit to making a change today, and schedule your first assessment!