Your sense of balance may be something you take for granted when you are younger-but as you mature, you come to realize how important your balance is.
Without solid balance, you're at a greater risk for falls. This is no small concern, when you consider that one in three people over age 65 fall each year. Those falls can lead to long-term disability and even death. Unfortunately, balance declines as you age, unless you consciously work to maintain it.
Developing a better sense of balance has a number of health benefits, according to an article in Prevention Magazine. These include better overall mobility, fewer injuries, and better overall fitness.
There are a few types of physical activity that can help you maintain and improve your balance, including
- Yoga
- Tai chi
- Dancing/ballroom dancing/ballet
There are also several exercises that can help you improve your balance. Try these out regularly to help build and improve your balance:
1. Walking heel to toe.
Take 20 steps forward, walking heel to toe, keeping your feet close together. Then do the same backward, with toe to heel, maintaining a straight line. This is similar to the field test that police officers give to drunk drivers, according to Prevention Magazine.
2. Squats.
Squats help you strengthen your legs, which is crucial in falls prevention. Here's the proper way to perform a simple squat, as shared by Prevention: "With feet hip-width apart, bend knees and hips, and slightly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor or as close as you can get. Then, contract your glutes (buttock muscles) as you stand back up." Perform three sets of ten.
3. Stand on one foot.
This exercise comes from the Go4Life page on the National Institute of Aging at NIH website: Hold on to a sturdy chair for balance, and stand on one foot. Hold for up to 10 seconds. Repeat 10 to 15 times with one leg, and then repeat 10 to 15 times with the other leg.
4. Balance walk.
Here's another exercise shared by Go4Life. Raise your arms to your sides at shoulder height. Focus on a spot ahead of you to keep steady as you walk. Walk in a straight line with one foot in front of the other. Lift your back leg as you walk. Pause for a second before stepping forward. Repeat for 20 steps, alternating legs.
Call Secure Aging to Find Out How We Can Help Seniors With Financial Management
At Secure Aging in Bradenton, we transform the weight of the world into a sigh of relief for our senior clients and their concerned family members. The mission of Secure Aging is to protect and preserve our client's independence and dignity through careful and thoughtful financial and care management. As our clients age, it is their desire to remain independent and age with dignity. Our services protect our clients from talented con artists looking to exploit and deplete the financial resources of our vulnerable seniors. Secure Aging helps families in Manatee County and Sarasota County and in and around the communities of Anna Maria, Bradenton, Bradenton Beach, Ellenton, Holmes Beach, Lakewood Ranch, Longboat Key, Myakka City, Palmetto, Parrish, and Sarasota. Call us at 941-761-9338, or visit us online at www.secureaging.com.
