Best balance exercises to prevent falls - Fall Prevention Series 3/5
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.
Here are the best exercises to prevent falls:
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:
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:
Toy Soldier
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
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:
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
Vintage Fitness is an in home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.
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