for the active
IMPROVE YOUR BALANCE
Anyone can be at risk of having a fall, but falls can be more serious in older adults since they're more likely to be injured.
Falls are common in older people and are a leading reason for them being admitted to hospital or a nursing home.
Research has shown that older people who take part in regular strength and balance training are less likely to have a fall.
There are simple, everyday measures around the home that an older person can take to help prevent a fall. They include:
- using non-slip mats in the bathroom
- mopping up spills to avoid wet floors
- getting help lifting or moving items that are heavy or difficult to lift
- removing clutter and ensuring that all areas of the home are properly lit
You may want to have a medication review with your GP, if medication that you are taking cause side effects, such as dizziness, which is increasing your risk of having a fall. A sight test may also be beneficial if you are having problems with your vision.
Many community centres and local gyms offer specialist training programs for older people. Exercise programs that can be carried out at home are also available.
Balance helps you to keep yourself on your feet and recover from those accidental upsets. Consult a medical professional before undertaking an exercise program.
Here are some exercises to help improve your balance
Single Foot Stand
This exercise is similar to standing like a flamingo but less dangerous.
- Stand behind a steady, immovable chair or counter and hold onto the back.
- Pick up your left foot and balance on your right foot as long as is comfortable.
- Place your left foot down and then lift up your right foot and balance on your left foot
You are aiming to be able to stand on one foot without holding the chair for up to a minute.
Tippy Toe Lifts
You can pretend to be a ballerina while strengthening your legs and improving your balance with this exercise.
- Stand beside or behind a chair or counter and place your hands on the surface for support.
- Push yourself up onto your tippy toes as high as is comfortable and then return back to a flat foot. Repeat.