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Improve Fall Resistance in Aging with These Three Balance Exercises, Suggests a Physical Therapist

Various tests assessing balance are employed to foster balance development in individuals.

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Balance tests assess diverse facets to foster improvement in each participant
Balance tests assess diverse facets to foster improvement in each participant

Improve Fall Resistance in Aging with These Three Balance Exercises, Suggests a Physical Therapist

Know this: Falls remain the primary cause of injury among adults aged 65 and over in the US. According to the Centers for Disease Control and Prevention, over 14 million older adults experience falls each year. These incidents lead to a multitude of challenges, as balance worsens with age and the factors contributing to it are complex.

"'Balance and falls continue to be a hurdle our seniors face,'" says Dr. RJ Williams, a physical therapist at FYZICAL Therapy and Balance Centers. To address the issue, regular strength, flexibility, and balance exercises can maintain muscle stability and reduce fall risks.

Here are three balance exercises for daily practice over four to six weeks. According to Dr. Williams, these exercises will fortify your resilience against falls:

1. Time Your Steps (Clock Yourself)

"This exercise honed in balance by building multi-directional stepping control," says Williams. As you grow more agile, you'll develop the coordination needed to respond effectively in any direction when balance is compromised.

Here's how:

  • Download the Clock Yourself app or ask a friend to call out the numbers.
  • Stand at the center of a clock face with the 12 in front, 6 behind, 9 to the left, 3 to the right, and the other numbers in between, imagining them on the floor.
  • When a number is called, step one foot toward it, then return to the center before the next number is called.

2. Equilibrium Mastery

"The inner ear plays a crucial role in equilibrium," explains Williams. To focus on this area:

  • Make sure you're in a safe environment or have someone there to assist you as you progress.
  • Level 1: Stand comfortably and keep your eyes closed for 10-30 seconds. If you feel unsteady or are swaying, repeat until you feel both controlled and comfortable.
  • Level 2: Stand comfortably, close your eyes, and slowly move your head in different directions (nod yes, shake no, tilt ears toward shoulders). Gradually increase the speed of your head movements as you become more comfortable.
  • Level 3: With the same comfortable standing position and closed eyes, step side to side, progressing to a heel-to-toe motion, and eventually attempting a single-leg stance.

3. Get Up and Down from the Floor

"While we hope never to fall, it's essential to consider the possibility," advises Williams. Practicing getting up and down supports both confidence and physical resilience, building strength and reducing the risk of injury.

  • Stand near a stable object, like a chair, and start the process by lowering yourself gently onto the floor with pillows or a yoga mat for cushioning if needed.
  • Roll from your belly to your back and vice versa. Use the chair for support as you push up into a lunge position. If you feel fatigued, sit in the chair before standing fully when you're ready.

If you are greatly concerned about your balance, consider consulting a balance-trained physical therapist for an assessment.

These exercises, while not specifically mentioned in literature, are representative of effective exercises for improving balance and preventing falls among seniors. By incorporating strength, balance, and functional exercises into your fitness routine, you can significantly reduce the risk of falling and enhance overall mobility. Consult a healthcare provider before starting any new exercise regimen to ensure it's tailored to your individual needs and mobility levels.

"Incorporating yoga into a fitness routine may provide additional benefits for improving balance and flexibility, supporting the efforts of maintaining stability and reducing fall risks. Yoga postures, such as the tree pose or warrior III, focus on balance and control, making them great additions to the daily exercise routine.

The health-and-wellness and fitness-and-exercise science also backs the role of other workouts, like resistance band exercises, in promoting flexibility. By engaging in a variety of exercises that focus on balance, flexibility, and overall fitness, seniors can bolster their resilience against falls and aging-related challenges more effectively.

Regular practice and persistence in these exercises, alongside attending balance-focused fitness classes or working with a certified fitness professional, can further boost the effectiveness of a fall prevention exercise regimen."

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