Here are five exercises that can help reduce falls in older adults:
- Single-leg balance: Stand next to a sturdy chair and hold onto it lightly with one hand. Lift one foot off the ground and balance on the other foot for up to 30 seconds, then switch sides. As you get more comfortable with this exercise, try lifting your hand off the chair and balancing on one foot without any support.
- Step-ups: Find a sturdy step or platform and place one foot on it. Step up onto the platform with your other foot, then step back down. Repeat 10-15 times on one side before switching to the other side. As you get stronger, you can increase the height of the step or add weights.
- Tai Chi: Tai Chi is a low-impact exercise that has been shown to improve balance and reduce falls in older adults. Look for a local Tai Chi class or try following along with a Tai Chi video online.
- Sit-to-stand: Sit on a sturdy chair with your feet flat on the ground. Use your leg muscles to stand up, then slowly lower yourself back down to a seated position. Repeat 10-15 times, trying to use only your leg muscles and not your arms to help you stand up.
- Heel-to-toe walking: Practice walking heel-to-toe, as if you were walking along a tightrope. This can help improve balance and coordination. Start by walking in a straight line, then try turning or walking around obstacles.
It’s important to talk to a doctor or physical therapist before starting any new exercise program, especially if you have a history of falls or balance problems. They can help you determine which exercises are safe and appropriate for your individual needs.