Balance exercises to prevent falls

It is February 3rd and the weather here in Toronto is cold and the roads are a bit slippery.  It is tempting to hibernate inside which weakens the leg and ankle muscles putting older adults at greater risk of a fall. 

Vintage Fitness personal training clients often ask our training team of 50+ fitness experts to help to improve their balance.  As we age balance worsens due to physiological changes in the body such as loss of hairs in the inner ear that help with balance  and worsening of depth vision.  These changes can’t be prevented but you can do specific exercise to improve what is called your somatosensory balance as well and the strength in your ankles and legs.

Below are the best exercises to prevent falls.  For safety do these exercises next to a wall in case you lose your balance.

Walk the Line

Benefits of the exercise:

Improves functional balance

Tips:

• Look forward not down when doing this exercise
• Heel and toe should touch if possible
• Walk beside a wall in case you lose your balance

How many should I do?:

• Cross the room (there and back) twice

Video:

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Parallel Squat

Benefits of the exercise:

Builds leg strength and balance

Tips:

• Your feet should be hip distance apart
• Keep your chest lifted
• Make sure your knees don’t fall inwards

How many should I do?:

• 10-15.

Video:

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Toy Solder

Benefits of the exercise:

Builds balance and hamstring flexibility

Tips:

• Reach opposite arm and leg forward to make the exercise easier (in the picture and video it is shown reaching the same arm and leg forward)
• Stand tall

How many should I do?:

• 10-15

Video:

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Bird/Dog

Benefits of the exercise:

Improves balance and core strength

Tips:

• Pull in your core muscles to stay balanced
• Keep your shoulders and neck relaxed
• To make this exercise harder do the movement slower or hold at the top for a 10 seconds

How many should I do?:

• 10-15.

Video:

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If you have questions or would like a Vintage Fitness 50+ fitness expert to come to your home and develop a fall prevention exercise program drop me a note erin@vintagefitness.ca.

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise.