For seniors 65 and older, falls are a serious hazard. Each year, more than one third of the people in that age group suffer a fall. Because falls can dramatically alter quality of life, leading even to loss of independence, it’s especially important to maintain balance, as well as lower-body strength. The National Institutes’ of Health Senior Health Division recommends the following exercises:
BALANCE
Standing On One Foot
Stand on one foot behind a sturdy chair, holding on for balance.
Stand on one foot, and hold position for up to 10 seconds.
Repeat 10 to 15 times.
Repeat 10 to 15 times with other leg.
Repeat 10 to 15 more times with each leg.
Walking Heel to Toe
Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
Choose a spot ahead of you and focus on it to keep you steady as you walk.
Take a step. Put your heel just in front of the toe of your other foot.
Repeat for 20 steps.
STRENGTH
Back Leg Raises
Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
