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Easy At-Home Balance Exercises For Seniors

Senior Care in Perry FL

As your loved ones age, balance can increasingly become a problem. Not only does a lack of balance risk their personal safety, but it can be an indicator of a much larger, more serious healthSenior-Care-Perry-FL concern.

A person’s sense of balance can be affected by many things; poor vision, weak muscles and bones or an inner-ear problem. It is a major cause of fall-related injuries in seniors.

According to the Centers for Disease Control and Prevention (CDC), one out of five falls causes a serious injury, such as a broken bone or head injury. In fact, one out of three seniors—people 65 and older—fall each year.

To reduce the risk of balance-related injuries, implement regular balance exercises into your loved one’s daily routine. Here are some suggestions for easy at-home balance exercises to help improve coordination and decrease your loved one’s risk of falling.

  • Stand on one foot: Let’s start with an easy one. Have your loved one stand on one leg while holding the back of a chair. Pretty simple. Stand on one leg at a time for at least 10 seconds. Repeat 10 to 15 times. Tip: be sure that your loved one uses good posture.
  • Back leg raises: While holding onto a sturdy chair, have your loved one slowly lift one leg straight back without bending his or her knee. The other leg should be bent slightly. Repeat 10-15 times with each leg. Tip: your loved one should not point their toes and try to lean forward.
  • Side leg raises: While holding onto a sturdy chair, have your loved one stand with her feet slightly apart and breathe in. Then, breathe out while slowly lifting one of her legs to the side. The other leg should be slightly bent. Have your loved one hold the position for one second, then breathe in as she slowly lowers her leg. Repeat this 10-15 times. Tip: your loved one should keep her back straight and toes facing forward.
  • Balance walk: Your loved one should hold her arms straight out from her side and try to walk a straight line for about 15-20 steps while keeping her head straight, then pause for one to two seconds when lifting her back leg off of the ground. Tip: her eyes should be kept focused on a point in front of her.
  • Heel-toe walk: Place the heel of one foot so that it’s touching the toes of the other foot for 15-20 steps.  Tip: her eyes should be kept focused on a point in front of her.

These exercises are great for strengthening the lower back, including the hips and thighs, as well as improving balance. Be sure that your loved one does not do these exercises alone and only engage in exercises that are not too challenging.

If you or an aging loved one are considering senior care in Perry, FL, please call the caring staff at Hopewell In-Home Senior Care today at 850-386-5552. Providing Senior Care Services in North Florida.

Sources

http://nihseniorhealth.gov/balanceproblems/aboutbalanceproblems/01.html

http://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html

http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/balanceexercises/01.html

Jami D. Eddy

Jami Eddy is the Administrator and an owner of Hopewell In-Home Senior Care. She graduated from Florida State University in 2005 with a major in criminology and a minor in psychology. Jami has been with Hopewell for more than 10 years and is responsible for the day-to-day operations of the business.