A fall can be a serious event, often leading to injury and loss of independence, at least for a while. For this reason, many older people develop a fear of falling. Studies show that fear of falling can keep people from going about their normal activities, and as a result, they may become frailer, which actually increases their risk of falling again. If fear of falling is affecting your day-to-day life, let your doctor know. He or she may be able to recommend some things to do to reduce your chances of falling. Exercises can help you improve your balance and strengthen your muscles, at any age.
You can do balance exercises almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold on to if you become unsteady. In the beginning, using a chair or the wall for support will help you work on your balance safely.
Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Do the strength exercises — back leg raises, side leg raises, and hip extensions — two or more days per week, but not on any two days in a row.
These 5 exercises that are shown below are aimed at improving your balance and your lower body strength. They include
- standing on one foot
- walking heel to toe
- balance walk
- back leg raises
- side leg raises
Always remember safety first!
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