If you or someone you know has experienced a fall resulting in injury, then you know the importance of maintaining good balance. Last spring was a difficult time for my family as both my grandmother and father-in-law suffered bad falls; my grandmother broke her hip which required surgery and a long recovery. Sadly, my father-in-law passed away due to his injury. This was not the first time a fall ended the life of a family member; when my grandfather fell, he sustained a spinal cord injury that ended his life. As a result of these tragedies, I take preventive measures against falling very seriously and incorporate a range of balance exercises into all my clients’ workout routines. Together, we can work to minimize the risk of falls and ensure that you stay steady and safe.
The Centers for Disease Control and Prevention (CDC) reports that one in four adults aged 65 or older will fall each year, with over three million reported falls resulting in injuries requiring emergency room visits.
Although accidents happen and we cannot completely avoid falls, there are measures we can take to reduce their likelihood. Falls happen for a multitude of reasons, including environmental hazards such as uneven walking surfaces, dizziness caused by medical conditions and certain medications, loss of vision, and loss of strength. Keeping your home’s floors free of clutter, wearing appropriate footwear, reviewing your medications with your doctor, and regularly having your eyes checked to update your glasses and check for cataracts and glaucoma are all things you can do to help reduce your risk of falls. Strength and balance training also play a key role in fall prevention.
As we age, our physical function, mobility, and strength decline slowly, and we may not even notice it. If you find yourself holding onto the railing while going up and down stairs, looking down at the ground more than looking straight ahead, shuffling your feet and shifting your weight side-to-side while on a walk, or you require a hand getting up out of a sofa, then your balance may already be compromised. If you wake up feeling unsteady and worry it's just a part of aging, don't despair, there are lots of ways you can improve your physical condition and reduce your risk of falls!
When setting goals with new clients, balance improvement is a common request. Recently, a client I've been working with for several months told me she enjoyed hiking on a nature trail for the first time in ages and felt truly confident about her improved balance. This is the kind of accomplishment that we all want to achieve. If you rely on cardio machines alone for exercise, or only occasionally make it to the gym for that yoga class, you may not be doing enough to avoid the decline of balance and stability that comes with aging. Every exercise plan should address what I refer to as the "3-S's": Strength, Stamina, and Stability.
It’s never too late or too early to improve your stability…but where to start? I like to start at the beginning, and what better time than at the beginning of your day? Below are 5 Exercises to improve your balance that you can do in your kitchen in the time it takes to brew your morning pot of coffee.
Give this daily routine a try for the next thirty days and take notice of how your balance improves. Then add another set or progress with more challenging exercises to continue gaining strength and balance!
5 Exercises to Improve Balance While You Brew
1. Knee Marching with Arm Raise: Stand with your feet together and arms at your side next to a chair or countertop. Lift your left hand over your head. Then, slowly raise your right foot off the floor. Engage your core, and keep an upright posture with level shoulders and hips. Hold that position for ten seconds. Repeat the same action on the other side. Repeat for 6-8 rounds.
2. Heel Raises/Toe Raises: Stand straight and put your arms in front of you holding onto a sturdy chair or countertop. Raise yourself on your toes as high as you can go, then gently lower yourself. Don’t lean too far forward on the chair or counter. Then carefully rock back onto your heels and lift your toes. Maintain an upright posture throughout the movement. Lift and lower yourself from your toes to your heels 10-15 times.
3. Tandem Stance Balance (with progression to tightrope walking): Put your right foot in front of your left foot so that the heel of your right foot touches the front of the toes of your left foot. Stand with core engaged, shoulders over hips, and gaze straight ahead. To progress, walk as if on a tightrope: Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for 16-20 steps.
4. Back Leg Raises: Stand behind a chair or use a countertop for support if needed. Engage your gluteal muscles to slowly lift your right leg straight back – don’t bend your knees. Hold that position for one second, then gently bring your leg back down. Repeat this exercise 10-15 times then switch legs.
5. Side Leg Raises: Stand behind a chair or at the countertop with your feet slightly apart. Slowly lift your right leg to the side. Avoid leaning to the side. Keep your back straight, your toes facing forward, and gaze straight ahead. Lower your right leg slowly to the starting position. Repeat this exercise 10-15 times, then repeat with your left leg.
Well done! You completed a set of balance exercises in the time it took to brew your morning coffee.
*Please ensure that you have received approval from your doctor before beginning any new exercise routine.
Dedicated to Steve Gatke ~ 1951-2023
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