How To Improve Your Balance To Prevent Injuries

One of the biggest causes of injury among older people is slips, trips and falls, so it’s essential that we do all we can to protect ourselves as we age by maintaining our physical health and getting as much exercise as we’re able to do on a regular basis.

A big part of preventing accidents such as these is to work on improving your balance, as this is how we control the position of our bodies, whether we’re walking around, getting up from seated or just completely stationary.

In order to maintain our balance, our visual, vestibular and somatosensory systems need to work together, with our brains processing all the information that these systems transmit so that we can function and move around safely. As we get older, the integration of these three systems can get worse, which is why we become more susceptible to falls.

However, there’s lots you can do to improve your balance and make sure that you’re able to control your core muscles, arms and legs effectively. To help you work on your balance, here are some exercises you can easily do at home that should make a significant difference to your strength, mobility and confidence.

The grapevine

This exercise involves walking sideways by crossing one foot over the other. Start in a strong standing position, then cross your right foot over your left and bring the left foot round to join it. Repeat five times on each side. You may need to take bigger steps at first, but aim to make them as small as possible, as this will help you improve your balance the most.

The one-leg standing position

Single-leg exercises are particularly beneficial for building strength and balance. To do a one-leg stand, start by facing a wall with your arms out and your fingertips lightly touching the surface.

Lift your chosen leg, keeping your hips level and a slight bend in the opposite leg. Then put your foot back down on the floor. Hold the position for five to ten seconds, repeating three times on each side.

The tightrope walk

This exercise involves walking along a straight line, with your arms extended out to the sides. Start off slowly, keeping your feet on the line at all times as you go and walking heel to toe, with five seconds before each step.

Lunging

Another great exercise to try is lunging, as this will help you recover quickly should you lose your balance while walking. Simply stand up straight with your hands resting on your hips, then step a foot forward and bend at the knee, lowering yourself down until your thigh is parallel with the floor below. Breathe, hold and then slowly return to your starting position.

Of course, as important as exercises such as these are, it’s also essential that you ensure your home doesn’t pose a risk to your health. Make sure that rooms are kept free from clutter so there’s nothing to trip over and consider using anti-slip measures in places like the bathroom and kitchen to afford you further protection against injury.

With just a few little changes here and there, from lifestyle factors to home adaptations, you should be able to successfully protect yourself as you age.