Falling is a common cause of injury among the elderly and fear of falling can lead to a fear of going out, withdrawal from usual activities, depression and anxiety. Loss of mobility, flexibility and balance are factors that can lead to this.
If you have had a recent fall or near miss, are afraid of going to the shops alone in case someone bumps into you, are unable to get onto the ground to play with your grandkids or have difficulty getting dressed, you can benefit from exercise.
What type of exercises are good for balance?
The word “exercise” may be quite daunting, but it doesn’t have to involve “sweating it out at the gym”. You can practice some simple exercises at home to improve your balance and mobility. These can be practiced throughout the day.
Some tips for the below exercises before trying them:
• Hold onto a sturdy chair or table for support
• Start slowly and build up your capacity as you feel comfortable
• Don’t start exercising, or stop exercising if you feel unwell, dizzy or have chest pain
• You should feel a little wobbly, but not so much that you think you’re going to fall. Being a little bit wobbly will help to challenge your balance
• Not all exercises may be suitable for you – chat to your physiotherapist or exercise physiologist if you have any injury or health considerations!
1. Brushing your teeth
Practice standing with your feet together or on one leg while you brush your teeth.
2. Tight rope walking (semi tandem or tandem)
You can use a line in your flooring, such as the grout in tiles on the join between floorboards. Pretend that you are walking along a tight rope by placing one foot in front of the other, touching the heel of your front foot against the toes of your back foot – using a countertop for support if you need. If you really want to challenge yourself, try doing it backwards!
Practice for about 5 minutes
3. Chair stretch (glutes)
Sitting towards the edge of your chair, place your right ankle on your left knee. You may already feel a stretch in your right hip, if you would like more of a stretch try leaning forward.
Hold this position for 30 seconds
4. Chair reach (hamstrings)
Sitting on a chair, keeping your right leg straight place the heel of your right foot on the ground. You may already feel a stretch in the back of your thigh (hamstrings). If you want more of a stretch try to touch your hands to your toes. Repeat for your left leg.
Hold this position for 30 seconds
5. Chair stand (squat)
Place a chair against wall so it won’t slide away. Start from a seated position and stand up, trying not to use your hands, then sit down again. If you really want to challenge yourself, try holding onto a weight as you do it!
Practice 2-3 sets of 8 repetitions
6. Calf raise
Stand with your feet slightly apart, and raise onto your tip toes, then lower down. If you want a challenge try doing it on one leg!
Practice 2-3 x 12 times
Take home message
Try the above exercises as a starting point; if you would like extra guidance or more individualised exercises to work on your specific area of concern when it comes to mobility or balance you can chat to a physiotherapist or exercise physiologist for some additional support!
