Balance Exercises - Exercise for Older Adults

Four types of exercise are important for staying healthy and independent: strength exercises, balance exercises, stretching exercises, and endurance exercises.

Balance exercises build leg muscles and help prevent falls. Each year, U.S. hospitals have 300,000 admissions for broken hips, and falling is often the cause of those fractures. Balance exercises can help you stay independent by helping you avoid disabilities that may result from falling.

There is a lot of overlap between strength and balance exercises. Lower body exercises for strength also help balance.

Safety Tips

• Hold onto a table or chair for balance with only one hand. As you progress, try holding on with only one fingertip.
• Next, try the following exercises without holding on at all. Ask someone to watch you the first few times in case you lose your balance.
• If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady.

Side Leg Raises strengthen muscles at sides of hips and thighs. Strengthening these muscles is important for good balance.

1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold table or chair for balance.
3. Slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don't point your toes downward -- keep them facing forward. Hold position.
4. 4. Slowly lower leg. Repeat with other leg.
5. Keep back and knees straight throughout exercise.
6. Alternate legs until you repeat exercise 8 to 15 times with each leg.
7. Rest. Do another set of 8 to 15 alternating repetitions.

Hip Flexion strengthens thigh and hip muscles. Strengthening these muscles is important for good balance. Use ankle weights if you are ready.

1. Stand straight; hold onto a table or chair for balance.
2. Slowly bend one knee toward chest, without bending waist or hips.
3. Hold position for 1 second.
4. Slowly lower leg all the way down. Pause.
5. Repeat with other leg.
6. Alternate legs until you have done 8 to 15 repetitions with each leg.
7. Rest; then do another set of 8 to 15 alternating repetitions.
8. Add modifications as you progress.

Hip Extension strengthens buttock and lower-back muscles. Strengthening these muscles is important for good balance. Use ankle weights if you are ready.

1. Stand 12 to 18 inches from a table or chair, feet slightly apart.
2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.
3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
4. Hold position for 1 second.
5. Slowly lower leg. Pause.
6. Repeat with other leg.
7. Alternate legs until you have done 8 to 15 repetitions with each leg.
8. Rest; then do another set of 8 to 15 alternating repetitions.
9. Add modifications as you progress.

Anytime-Anywhere exercises improve your balance. You can do them almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold onto if you become unsteady.

• Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.
• Stand on one foot (for example, while waiting in line at the grocery store or at the bus stop). Alternate feet.
• Stand up and sit down without using your hands.

To check your progress:

1. Time yourself as you stand on one foot, without support, for as long as possible.
2. Stand near something sturdy to hold onto in case you lose your balance.
3. Repeat the test while standing on the other foot.
4. Test and record your scores each month.

How much, how often?

Don't do more than your regularly scheduled strength exercise sessions to incorporate these balance modifications -- remember, it can do more harm than good to do strength exercises too often. Simply do your strength exercises and incorporate these balance techniques as you progress.

Source: National Institute on Aging