Exercises to improve balance essential for older adults' stability and independence

Balance is a critical component of most activities of daily living among older adults.
Balance exercises may help a person improve their stability, mobility, endurance, and more.Good balance reach in older adults living independently, productively and proactively is important in housework, cooking, shopping and travel.

Maintenance of a balanced independence is essential for staying healthy and for well-being.Poor balance is a major risk factor for falls, a leading cause of hospitalization on and nursing home requirements, appropriate exercise improved balanced and reduced falls in older adults.

In younger and older adults exercises to improve balance

• Mobility
• Reaction time
• Balance
• Strength
• General quality of life

Simple Home-based balance training program includes

1 ) Marching in place exercise :

• Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support.
• Stand with your feet slightly apart (as you normally stand) and your arms at your side.
• March in place, lifting your knees high toward the ceiling.
• Do this 20 times.

2) Stepping over a bench :

• Place a sturdy step or bench in front of you.
• Stand in front of the step or bench with your back legs and arms straight and your feet hip-width apart.
• If you want, you can hold weights ( barbells or dumbbells) in each hand with your palms facing your body.
• With an exhale. Step onto the center of the bench with your right leg and straighten it.
• Keep your left leg behind you for balance.
• Inhale and slowly bend your right knee. Then step back down to complete one round.
• Do 5-10 rounds with one leg. Then switch to other leg.

3) Standing up from a chair with arms folded-

• Sit in the middle of the chair.
• Place your hands on opposite shoulders or if needed use armrests for support.
• On “Go ,” rise to a full standing position and then sit back down again.
• Repeat this for 30 seconds.

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