5 Balance exercises to protect the elderly from falls and injuries

Elderly people find it more difficult to maintain body stability so that they are at high risk of injury and falls. Balance training for the elderly aims to reduce this risk. That way, he can stay active without feeling afraid. Consider the following information to find out the various types of exercises that can be done.

Various balance exercises for the elderly

Balance exercises can be performed by various age groups.

However, reported on the Help Guide page, the type of exercise, movement, or exercise for the elderly needs to be adjusted to their body condition.

The following is a series of exercises that are safe for the elderly to do:

1. Stand on one leg

Source: National Health Service

Standing on one leg will not only train balance, but also improve leg muscle strength in the elderly.

This exercise may be a little difficult for seniors who are just starting out. However, it is easier to do this balance exercise if the elderly have their hands pressed to the wall.

Here are the steps you can take:

1. Stand facing the wall, then stretch out your hand and touch the wall with your fingertips. Use your finger as a support.
2. Lift your left leg to hip level. Let the right leg bend slightly comfortably.
3. Hold for 5-10 seconds, then slowly lower your legs. Repeat 3 times. Then, do the same with the right leg.

2. Walk with your heels touching your toes

Source: National Health Service

After getting more accustomed to standing on one leg, other balance exercises can be started, one of which is walking with a special technique.

Walking with the heels touching the toes will help the elderly to train their body stability.

Here's how:

1. Stand straight, then step your right foot forward. Make sure that the right heel is in contact with the big toe of the left foot.
2. Now, step on your left foot and make sure your left heel is in contact with the big toe of your right foot.
3. Continue your steps while continuing to look forward. Walk at least 5 steps.

3. Lift the leg back

Source: Philips Lifeline

This exercise is useful for maintaining balance and strengthening the back and buttocks muscles of the elderly.

Before doing the movement, prepare a bench to be used as a pedestal. Make sure the bench is sturdy enough to hold onto.

Then, follow these steps:

1. Stand straight behind the bench, then grab the back.
2. Lift your left leg and straighten it back. Try not to bend your left knee too.
3. While lifting your left leg, keep your right leg straight. You can lean forward to make your body more comfortable.
4. Hold this position for one second, then return to the original position. Repeat 15 times, then do it again with your right leg.

4. Tiptoe

Source: Philips Lifeline

Although simple, tiptoe exercises are useful for maintaining balance in the elderly when walking and climbing stairs.

This movement can also strengthen the muscles of the legs, calves, and ankles. To be safer, use a stool or table as a pedestal.

Here are the steps:

1. Stand up straight while holding on to a pedestal.
2. Lift your heels slowly until you are on tiptoes. Try to raise your heels as high as possible.
3. Return to starting position, then repeat all steps again 20 times.

5. Push-ups Wall

Source: Philips Lifeline

Push-ups Walls are a great exercise for maintaining balance and core strength in older adults.

This exercise is quite safe and easy to do, but older people may need to get used to it before they can do it easily.

Here are the steps:

1. Stand facing a wall with your feet slightly spread apart.
2. Extend your hands and touch the wall with both palms. Make sure your hands are level with your shoulders.
3. Lean your torso slightly forward until your arms are bent. When leaning over, keep your feet still.
4. Start pushing slowly until your hands are straight.
5. Lean back in, then push back up. Repeat 20 times.

Balancing exercises have great benefits for the elderly. Not only does it reduce the risk of injury and falls, some types of exercise are also useful for strengthening the muscles of the elderly.

Going through all of these exercises can be difficult at first. However, regular and consistent exercise will make the elderly get used to it more quickly.

Its health benefits will greatly assist the elderly in undergoing their twilight years.

What needs to be considered in undergoing this exercise, the elderly must train in a safe and accompanied place to reduce the risk of falling.

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