Finding Stability at Any Age

As a senior person myself, I worry about the consequences of losing my balance and falling quite a bit more than I ever did when I was younger.  Maybe because the ultimate consequence now is broken bones due to brittleness and loss of bone mass with aging.  I am always trying to incorporate some type of balance exercise into my daily routine because repetition creates balance and gives me some peace.

We have covered Fall Prevention before but not quite like this and since falling is such a huge fear as we age, I feel it needs to be addressed again and often. Here is the blog post we talked about fall prevention in case you missed it.

These little exercises below seem very simple, and they are. I actually do these throughout the day as I go through my normal errands and do my housework.  They do not take more than a minute each and can be done pretty much anywhere.  Now, I'm not saying that doing leg lifts in the grocery store won't get you stared at by others, but toe taps, heel raises, one leg stands, and marching in place can all be done anywhere and anytime.  I particularly love the single leg stand and try to do it numerous times throughout my day.

Now I'd like to share these easy balance exercises tailored for us oldsters. These exercises are not only effective but also fun and can be done in the comfort of your home. So, let's dip in and check out these exercises now!

Easy Balance Exercises to do whenever you think about it:

1. Toe Taps

•   - Stand behind a sturdy chair, holding onto the back for support.
•    - Lift your right foot and tap your toes on the ground in front of you.
•    - Repeat with your left foot.
•    - Do this 10 times for each foot.

2. Heel Raises

•   - Using the same chair for support, stand with your feet hip-width apart.
•    - Slowly raise your heels off the ground, standing on your toes.
•    - Lower your heels back down.
•    - Repeat 10 times.

3. Side Leg Raises

•   - Holding onto the chair, stand with your feet together.
•    - Slowly lift your right leg to the side, keeping your toes pointed forward.
•    - Lower your leg back down.
•    - Repeat with the left leg.
•    - Do 10 repetitions for each leg.

4. Marching in Place

•   - Stand straight and march in place.
•    - Lift your knees as high as you can.
•    - Do this for about 1 minute.

5. Single Leg Stands

•    - Hold onto the chair and stand on one foot.
•    - Try to balance for 10 seconds.
•    - Switch to the other foot and repeat.

6. Walking Heel to Toe

•   - Walk in a straight line, placing your heel directly in front of your toes with each step.
•    - Take 20 steps, then turn around and walk back.

7. Back Leg Raises

•   - Holding onto the chair, stand with your feet together.
•    - Slowly lift your right leg behind you without bending your knee.
•    - Lower your leg back down.
•    - Repeat with the left leg.
•    - Do 10 repetitions for each leg.

8. Standing on a Pillow

•   - Place a pillow on the floor.
•    - Stand on the pillow with one foot, trying to balance.
•    - Hold for 10 seconds, then switch feet.

9. Clock Reach

•   - Imagine you're standing in the center of a clock.
•    - Holding onto a chair with your left hand, lift your right leg and extend      your right arm to touch the imaginary "12 o'clock" position.
•    - Repeat by touching "3 o'clock" and then "6 o'clock."
•    - Switch arms and repeat on the other side.

10. Wall Push-Ups

•   - Stand arm's length away from a wall.
•    - Place your hands on the wall and do a push-up.
•    - Repeat 10 times.

Remember, consistency is key! Incorporate these exercises into your daily routine, and you'll notice improvements in your balance and overall strength. And always listen to your body. If something feels uncomfortable or painful, stop and consult with a healthcare professional.

Growing older is a privilege, and really, what is the alternative?  With these exercises, we can ensure that we continue to enjoy life's adventures with confidence and grace. Here's to finding our balance together. 

But if you live alone in your home, you may want to consider this program to alleviate worries about your well-being. With it, you will get a call every day to check up on you and make sure you are physically okay. Gives you and your family peace of mind and is exceptionally affordable. (It is an affiliate link, but that only means I tell you about it and if you get it, I get paid a few cents.  It will not add to your cost at all.)

Here is a Silver Sneaker video that I like to do two or three times a week to help me with my balance:

https://youtu.be/9HRS-OhTugY?si=VJwq3WnlnhbJ9ejD