How to Improve Your Balance and Prevent Falls With These 4 Exercises

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Trips and Falls, Lake Oconee Chiropractor, Greensboro, Georgia, Preventing Falls

Balance plays an important role in maintaining your good health. As you age, you begin to lose muscle mass and strength. Your reaction time begins to deteriorate as well—all things that affect your balance. As a result, you become more susceptible to trips and falls.

A simple fall can cause a serious injury to your arm, leg or hip. In fact, falls are the leading cause of injury-related emergency department visits — and the main cause of accidental deaths — among Americans 65 and older.

Of course, trips, slips, and falls can happen to anyone of any age. While wet weather conditions such as rain and ice can lead to falls, so do tripping hazards: wet floors, uneven sidewalls, and rugs. Balance exercises can help you prevent these falls by improving your lower body strength and your ability to control and maintain your body’s center of gravity. 

Here are four balance exercises you can do anytime, anywhere—and it just takes about five minutes of your time. 

1. Single Leg Stance

Stand on one leg and maintain your balance. You can use a sturdy chair for support. Then repeat with the other leg.

Repeat: 1 Time
Hold: 10 Seconds
Complete: 1 Set
Perform: Once a day

2. Tandem Stance and Walk

Stand with one foot directly in front of the other so that the toes of one foot touches the heel of the other. Progress by taking steps with your heel touching your toes with each step. Maintain your balance.

Repeat: 3 Times
Hold: 1 Second
Complete: 1 Set
Perform: Once a day

3. Single Leg Stance-Forward

Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side. Repeat with the other leg.

Repeat: 1 Time
Hold: 10 Seconds
Complete: 1 Set
Perform: Once a day

4. Single Leg Stance-Lateral

Stand on one leg and maintain your balance. Next, hold your leg out to the side of your body. Then return to original position. Maintain a slightly bent knee on the stance side. Repeat with the other leg.

Repeat: 1 Time
Hold: 10 Seconds
Complete: 1 Set
Perform: Once a day

No matter how simple these exercises may seem, always talk to your primary care physician before beginning any exercise program.

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