![]() ![]() If this is difficult at first, place a firm pad underneath you on the chair seat to raise you. ![]() Rise out of a chair without using your arms to push up. Balance exercises can easily be integrated into your daily routine this way. As this becomes easier, challenge yourself by doing other tasks while standing on 1 leg, such as brushing your teeth, talking on the phone, or while doing the dishes. Alternate legs and try to do this 3-5 times on each leg. Remember to remain near a sturdy support surface that you can hold on if needed. Stand on 1 leg as long as you are able, up to 30 seconds. As this becomes easier, a physical therapist may add in the use of a resistance band at the knees or just above the ankles. Sidesteppingįacing a countertop or wall (with your hands on the counter or wall for support as needed), step sideways in 1 direction with your toes pointed straight ahead until you reach the end of the wall or counter. Your physical therapist may increase the difficulty of this exercise by removing the supporting surface. Then gently lift the same leg out to the side and back down, and then extend your leg behind your body and back down. Keep your extended leg as straight as possible and return it to the center. ![]() Standing on 1 leg (with a soft, unlocked knee), slowly raise your other leg out in front of you. As this becomes easier, your physical therapist may challenge your balance and change up the pace and surface you are marching on: from hardwood to carpet, foam pad, grass, etc. Standing near a sturdy support, begin marching in place slowly for 20-30 seconds. For safety during these exercises, position yourself near a countertop or sturdy surface that you can use for support. Here are some exercises your physical therapist might recommend:Īlways check with your health care provider before beginning a home exercise program. Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. According to the Journal of the American Geriatrics Society, physical activity, including exercise, reduces falls by 13% to 40% in community‐dwelling older adults.Ī physical therapist can evaluate your balance and recommend appropriate exercises that are tailored to your specific needs and goals and are safe for you to perform at home. Performing safe home exercises can help strengthen your lower body to promote balance and reduce your overall fall risk, among other health benefits. Balance training is an important and effective part of falls prevention. The average health care cost per fall is $35,000. They also can result in death.Īccording to the Centers for Disease Control and Prevention, 3 million older adults are treated in the emergency room for fall injuries each year. A fall can result in unwanted outcomes, including injury, loss of independence, and decreased ability to do the things that are most important to you. 6 Exercises to Promote Balance That You Can Do at Homeįalls are common in people over 65 years of age. ![]()
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