These simple exercises help strengthen muscle groups that play an important role in balancing when walking, getting up from chairs or climbing stairs. Performing them regularly not only improves the strength of the lower body but also increases coordination, contributing to reducing the risk of falls in older adults.
Sit down - stand up
Sit on the front edge of a sturdy chair, feet on the floor, right below your knees. Lean slightly forward. Use force from your feet to stand up, limit using your hands or other supports. Slowly return to the chair in a controlled manner.
Stand on one foot
Stand up straight, 2 legs hip-width apart, 2 hands loose naturally. Push the weight onto your left leg and slowly lift your right leg off the ground. Contract your abs, keep your shoulders and hips balanced.
Hold the position within your ability, then change legs. Once you are used to it, you can increase the difficulty by closing your eyes for a short time.
Heel-to-toe walking
Stand up straight. Step step by step on a straight line, placing your forefoot close to your hindfoot. Continue moving slowly, keeping your body stable throughout the process.
Raise your leg sideways when standing
Stand up straight, 2 legs as wide as your hips, can gently lean on a chair or wall to keep balanced. Contract your abs and shift your weight to your left leg.
Keep your right leg straight, slowly lifting it horizontally to a comfortable level. Hold for a second in the highest position and then lower your leg slowly. Switch sides and repeat.
