6 Exercises to Promote Balance That You Can Do at Home
People over 65 years old tend to fall often. A fall can make you hurt, make you lose your independence, and make it harder for you to do the things that are most important to you.
Always talk to your doctor before starting an exercise program at home. Place yourself near a countertop or other stable surface that you can use as a support for safety during these exercises.
As this gets easier, your physical therapist may test your balance by making you march faster or on different surfaces, such as carpet, a foam pad, grass, etc.
1. Standing March
Stand on one leg and slowly raise the other leg out in front of you. Your knee should be soft and not locked. Keep your leg as straight as you can and bring it back to the middle.
2. Standing 3-Way Kicks
Faceing a wall or countertop, step sideways in one direction with your toes pointed straight ahead until you reach the end of the wall or countertop.
3. Sidestepping
Stand on 1 leg as long as you are able, up to 30 seconds. Remember to remain near a sturdy support surface that you can hold on if needed.
4. 1-Leg Stand
Rise out of a chair without using your arms to push up. If this is difficult at first, place a firm pad underneath you on the chair seat to raise you.
5. Sit to Stand and Stand to Sit
Put one foot in front of the other so that the heel of the foot in front touches the toe of the foot in back. Hold this pose for up to 30 seconds, or as long as you can.