Elderly people maintaining balance exercises about 3 times a week can significantly improve body control and reduce the risk of falls. The important thing is not only the number of exercises but also the regularity.
One-legged standing exercise
The one-legged exercise is easy to do at home and brings clear results in improving balance. When the area of contact with the ground decreases, the brain and muscles must coordinate closely to adjust the center of gravity, thereby improving body control.
This exercise helps strengthen stable muscle groups in the feet, ankles, hips and abdomen - important factors for daily activities and balance, especially in the elderly.
Stand close to tables, walls, or chairs to support when needed. Place your hands on your hips or lean gently against the support. Lift one leg off the ground, raise your thighs to the floor or as high as possible while still maintaining balance. Put weight into the pillars and tighten your abs.
Hold the position for 20-30 seconds or longer depending on your ability. Then, lower your leg slowly and switch sides. Do 2-3 times for each leg.
Heel-to-toe footwork
Heel-to-toe walking is a simple but effective exercise in improving balance and movement control. Placing your heel directly on your back toes forces the body to coordinate rhythmically between the nervous system and muscle groups, thereby improving stability when moving.
This exercise helps improve walking posture, increase movement efficiency when walking, running, performing knee crease movements as well as in daily life.
Stand up straight, spreading your arms to both sides to balance. Step one foot forward so that the forefoot touches the ankle of the hindfoot. Continue to move forward 5-10 steps, trying to walk in a straight line. Then, turn around and repeat to the starting point.
