Maintaining Equilibrium: Workout Guides for Enhancing Stability and Coordination
Balance exercises are essential for older adults, as they help reduce the risk of falling and improve stability. According to exercise physiologists Katie Lawton and Christopher Travers, a few minutes of balance exercises per day can help gain steadiness and move with more confidence.
One effective balance exercise is the single-leg stance, which involves standing on one leg to improve balance and ankle strength. To perform this exercise, begin with your left foot and repeat the process. Stand on your tippy toes for a few seconds, then return to the starting position and repeat with the opposite leg. Repeat five to 20 times, and do up to three sets of forward single-leg stance.
Another variation of the single-leg stance is the lateral single-leg stance, where you lift the right leg out to the side of the body and hold for 10 seconds. Repeat with the opposite leg, and do up to three sets.
Heel-to-toe walking, also known as the tandem stance balance exercise, is another exercise that helps improve balance and stability. To perform this exercise, walk in a straight line placing the heel of one foot directly in front of the toes of the other. This movement enhances coordination and stability.
The sit-to-stand exercise is another effective balance exercise that builds leg strength. To do this exercise, stand in front of a chair, facing away and ready to sit. Keep knees wide, bend your knees and squat down until your butt is sitting on the chair, sit for a few seconds, and then push up through your heels to stand up. Repeat three to five times.
Sideways walking or stepping over obstacles encourages weight shifting and dynamic stability. This movement can help improve balance and reduce the risk of falls.
Tree pose, a yoga position, is also beneficial for improving balance and focus. Stand on one leg with the other foot placed on the inner thigh.
Tai chi and yoga are other beneficial activities that combine balance, strength, and flexibility training.
When doing these exercises, older adults should modify intensity according to their ability, use assistive devices if needed, and progress gradually to maintain safety while gaining effectiveness. Consistent practice is key to improving balance and reducing fall risk.
References:
[1] American Academy of Orthopaedic Surgeons. (2020). Exercise for older adults. Retrieved from https://www.aaos.org/news/aaosnow/articles/2020-05-15-exercise-older-adults
[2] National Institute on Aging. (2020). Preventing falls in older adults. Retrieved from https://www.nia.nih.gov/health/preventing-falls-older-adults
[3] Centers for Disease Control and Prevention. (2020). Older adult falls. Retrieved from https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
[4] Mayo Clinic. (2020). Balance exercises for older adults. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance/art-20048389
[5] National Council on Aging. (2020). Falls prevention resources. Retrieved from https://www.ncoa.org/healthy-aging/falls-prevention/falls-prevention-resources/
Ensuring overall health and wellness, balance exercises such as the single-leg stance and tree pose, along with fitness and exercise activities like tai chi, contribute significantly to improving balance and reducing the risk of falling in older adults. Regular practice of these scientifically backed health-and-wellness routines promotes steady posture, promotes confidence in movement, and helps maintain balance.
