According to the American Physical Therapy Association, more than one-third of adults 65 and older fall each year, making it a leading cause of injury for that age group. However, falls are preventable, and physical therapy can play a significant role in helping seniors avoid injury by focusing on balance exercises, Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of our West Edmond Clinic, told Care.com
Why is it Important for Older Adults to Work on Balance?
Balance exercises are not just a routine; they are a powerful tool to diminish fall risks and help maintain independence, according to Dr. Trachman. “I tell my patients all the time that it is important for them to work on balance, mobility and flexibility to prevent future falls, maintain independence, enhance their functional performance, strength and coordination, compensate for other age-related changes and for better posture.”
Balance Exercises for Seniors with Good Balance
Before embarking on any new exercise program, it’s crucial to consult with your physical therapist. Their expertise and guidance can make a significant difference in your health journey, providing you with the support and direction you need to stay safe and healthy.
Standing on One Leg
Trachman notes that 40% of a person’s walking cycle is spent on one leg. “If seniors can’t balance on a single leg, their strides are shorter and slower, creating a fall risk,” she says. “Practicing single-leg balances for 10 seconds can help minimize that possibility. In addition, single-leg balances strengthen the leg from the hip down to the ankle.”
Standing Marches
“To start, stand behind a chair in case you need support,” says Trachman. “The goal of this exercise is to lift your knees as high as possible without needing to grab the chair. Stand tall with your feet hip-width apart and engage your core muscles for stability. Begin by lifting one knee towards your chest while keeping your back straight. Lower your foot back to the ground and repeat with the opposite leg. Perform 12-15 reps for three sets.”
Chair Squats
Chair squats are an excellent way for older adults to strengthen their leg muscles, notes Trachman. “Folks can practice standing up from a chair hands-free or doing squats daily,” she says. “It also makes other daily life activities easier, such as getting off the toilet or walking up and down the stairs.”
Standing Heel Raises
Heel raises are essential for strengthening your calf muscles, notes Trachman, adding that these muscles control ankle stability, which is vital for walking without assistance and balance. Lift your heels off the ground, raising onto the front of your foot. Perform three sets of 12-15 reps. She notes that for more of a challenge, do this exercise behind the chair without using your arms for assistance.
Balance Exercises for Seniors with Poor Balance
While these exercises are beneficial, they also come with potential risks. It’s important to check with your physical therapist before beginning any new exercise program to ensure it’s safe and suitable for your condition.
Stand and Reach
To begin, stand up tall while facing a counter or table. Per Trachman: Hold onto the counter or table for support as needed. Reach as far forward as possible with one or both hands and tap the counter/table. Return to standing. Then, using your right hand, reach across your body and tap the counter as far to the left as possible. Repeat going to the right. Perform 10 reaches in each direction.
Seated Knee Extensions
These exercises work primarily to strengthen the quadriceps muscle, notes Trachman, which is essential for stabilizing the knee and a critical piece of balancing. Sit in a chair. Extend your leg out straight in front of you. Return to the starting position. Do three sets of 15 reps on each side.
Seated Heel Raises
Seated heel raises are another balance exercise from Trachman that can be done while sitting. This exercise helps strengthen your calf muscles, which are crucial for ankle stability and balance. Sit comfortably in a chair with your hips as far back as possible. Lift your heels off the ground, raising onto the front of your foot. Perform three sets of 12-15 reps.
Physical Therapy Services Near Oklahoma City, OK
At Physical Therapy Central, our skilled therapists are dedicated to helping you enhance your balance and maintain an active, independent lifestyle. Early care can lead to faster progress and lasting results so you can return to the activities you enjoy most. Schedule your appointment today and take the first step toward improved mobility and health.
