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3 Balance Exercises For The Elderly

Balance Exercises for the ElderlyAs you get older it becomes harder to maintain your balance. This could lead to a fall which could result in a serious injury.

Though balance is bound to decline with age, balance exercises for the elderly help in limiting injuries from falls. Balance problems can be caused by:

      • Poor vision
      • Weakness in legs and hips
      • Poor posture which leads to spinal deterioration
      • Low blood pressure which causes dizziness thus making it easier to fall

How Balance Works

Whatever you do in your day to day activities requires balance. Cooperation between your brain, muscular tissues and nervous system is essential to maintain balance. The body keeps us from falling by using a combination of:

  • Visual cues
  • Internal spinal alignment
  • Inner ear

Regain Your Balance

Inactivity causes our balance system to become poorer because it is not challenged. It takes practice to keep your balance because it does not come naturally.  If you are on any medication, make sure you consult your doctor before doing any balance exercises. Some medicines might cause serious side effects and this might worsen your balance. If you feel that your balance problems are a result of something more serious such as vertigo, you need to visit a doctor.

Balance Exercises For The Elderly That Can Be Done At Home

Before beginning any balance exercises you should make sure that you are standing next to a table or chair. This gives you something to hold on to in case you lose your footing. Here are simple exercises that you can get started on.

Knee raise

This exercise builds strengths in your hips and thighs.

  1. Stand close to a chair with its back near your left side
  2. Place your left hand on it and raise your left knee until it is slightly bent
  3. Focus on balancing and take deep breaths
  4. As you exhale, you should bend the right knee, keeping your left foot off the ground. Do not bend your hips and waist.
  5. As you inhale, hold the knee in that position for a count of three while still holding on to the chair
  6. While exhaling, place your leg back on the floor.
  7. Repeat the steps several times while alternating legs

Sit to stand

You will need a chair to perform this exercise. A chair with arms can be used for balance but do not use your arms to lift your body off the chair – use your leg muscles.

  1. Start in a sitting position with your buttocks pushed forward rather than backwards.
  2. Inhale deeply and when exhaling, lift your body up using only your leg muscles. Lean your torso forward and use the chair for support.
  3. When you stand up straight, breath deeply.
  4. Be sure your legs are in contact with the chair, sit down slowly and exhale.
  5. Repeat the exercise several times.

Side leg rises

This exercise helps in building leg and hip strength.

  1. Stand behind a chair with your back straight.
  2. Stand with your feet slightly apart and place them flat against the floor. Hold onto the chair for support.
  3. Inhale deeply and when exhaling lift your right leg sideways about six to twelve inches off the floor.
  4. Hold this position for a few seconds as you inhale. Exhale and return to the original position.
  5. Repeat the exercise several times

These exercises can be performed daily or every other day.  It won’t take more than ten minutes and can be a great benefit.

Couples Care: Keeping Relationships Whole

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Selecting an in-home caregiver? Learn why couples care is an affordable solution for families.

In-Home Care Providers: Agency Vs. Independent Contractors

Agency Vs. Independent In-home Care Provider
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Selecting an in-home caregiver? Learn the basics about Agency Vs. Independent Contractors In-Home Care Providers.

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Selecting an in-home caregiver? Learn the basics before you choose!

Is it Time for In-Home Care

Is it Time for In-Home Care
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Need a to know when to use In-Home Care? Read our guide "Is it Time for In-Home Care"!

A Family Guide for In-Home Dementia Care

Family Guide for In-Home Dementia Care
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Need a guide for In-home dementia care? Read our family guide for In-home dementia care!

Coming Home From Rehab. Now what?

Coming Home From Rehab. Now what?
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Need to know what to do after coming home from rehab? Read our guide "Coming Home From Rehab. Now what?"!

The Changing Care Needs of Parkinson’s Disease Patients

The Changing Care Needs of Parkinson’s Disease Patients
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Need to know about the changing care needs of parkinson's disease ? Read our guide "The Changing Care Needs of Parkinson’s Disease Patients"!

Understanding Strokes and Recovery

Understanding Strokes and Recovery
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Need to know about the warning signs of strokes? Read our guide "Understanding Strokes and Recovery"!

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121 Congressional Lane, Suite 201 Rockville, MD 20852
4000 Albermarle St., NW, Suite LL15 Washington D.C., 20016
301-984-7681

During this period of uncertainty, we want you to know that we are here for you and your family!

Comfort Home care is an essential business and we will, therefore, be operating normal hours.

We take safety seriously and our professional caregivers will follow our strict protocols in addition to adhering with CDC, federal, state and local guidelines.

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