The most important exercise for seniors over 60 is a daily balance exercise to prevent falls. Falling as an older person can have a massive impact on health. The best balance exercise to prevent falls is one that involves both (i)a shift of body weight & (ii)balancing on one leg.
0:00 Intro
0:14 Balance AND Center Of Gravity
0:58 The Best Balance Exercise For The Elderly
1:24 Easier & Harder Alternatives
1:54 The Benefits Of Balance Exercises
2:21 How To Walk To Prevent Falls
2:46 Other Things To Try
2:58 Three Exercises You Can Do Early In Life
FALL PREVENTION IN THE ELDERLY
Exercise that challenge balance have been shown to be the most effective way to prevent falls. Balance exercises restore our ability & confidence in shifting our center of gravity.
You see, normally as we walk, our center of gravity shifts from one weight-bearing leg to the other. But, as we age, and our balance skills reduce, we can begin take shorter steps, with a wider stance, to give us a broader, more stable base. This puts our weight over two legs instead of one…
BUT, if we stumble slightly on something & one legs goes… suddenly our center of gravity is to one side, and we fall. So, the key is to learn to get our center of gravity over the weight-bearing leg again… using balance exercises on one leg.
THE BEST EXERCISE TO IMPROVE BALANCE IN THE ELDERLY
To do this, stand in front of something sturdy like the bench top in front of the kitchen sink, or a high rail, and try standing on one leg. Make sure you SHIFT YOUR BODY WEIGHT OVER THAT LEG. Keep your hands ready to catch yourself straight away if you start to lose balance, and alternate sides occasionally, shifting your weight over the other leg now. Slowly build this up until you can stand for 20-30 seconds without stop, on each leg, comfortably.
EASIER & HARDER ALTERNATIVES:
If you find this too hard, start off with one foot in front of the other… or even slightly separated if it’s really tough, and work your way to single leg stands.
If it’s easy, you can increase the challenge by shifting your weight around slightly as you stand on one leg. Or try bringing the other leg up higher to practice getting a more clearance for the lifted foot.
Balancing on one leg strengthens muscles in your feet, legs, and importantly the outer gluteal muscles which balance the pelvis. It also improves the balance centers in the brain.
HOW OFTEN TO DO THESE BALANCE EXERCISES
Do little sessions of this a few times a day if you can. If your muscles get a bit sore, rest for a day or two before starting again a little gentler. You’ll be amazed how quickly your balance can improve.
HOW TO WALK TO PREVENT FALLS
You’ll also notice as you improve that your feet will begin to land one in front of the other more as you walk. And you feel more confident shifting your weight onto the weight bearing leg. Actively try to do this as you walk.
TIP!
Try to land more on the heels of your feet as you walk. This lifts the toes, giving you more clearance over irregularities in the path. If you don’t lift your toes enough as your walk, you can stub your toe on something, increasing the chance of a fall.
TRY TAI CHI!
If you want to do more, consider starting Tai Chi. It’s a great, gentle way to practice balance and weight shifting… and research shows it’s great for fall prevention.
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