• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

As we age, whether we have a disability or not, our balance becomes less stable. Because of this natural occurrence in our health, we fall down easier and more often. Falls often lead to injuries such as sprains, breaks and head injuries that require health care. Some falls are even fatal. Read this instructive article and learn about some exercises for balance that will help you in avoiding falls.

Note: Before you perform any of these exercises, if you have a disability, or an extreme problem with keeping your balance, consult your healthcare professional first. If you're unsure about your balance, and how good or bad it may be, ask someone to stand beside you so you don't fall.

1. Forward Leg Lift
To perform this exercise and improve your balance, stand behind a chair or place your hand on a wall for support. Then, lift your left leg up and out straight a little ways off the floor. Hold this position for five seconds. Lower your leg and repeat the lift and hold; do this exercise at least five times. Repeat these steps with your right leg.

2. Simple Exercise for Vertigo
Having an episode of vertigo, which is dizziness, can easily affect your balance and cause you to fall. An exercise that can improve your balance and your health, is this: Stand on a flat, level surface with your arms at your sides. Stand in that position for 30 seconds. Another advantage of this simple exercise is, you can perform it even if you have a disability, as long as you can stand up for half a minute at a time.

3. Plantar Flexion Exercise
Performing exercises that improve your balance and lessen your chances to fall have yet another advantage: they'll also help give you self-confidence. This exercise will help strengthen the muscles in your toes and feet. First, stand behind a straight-back chair. Place one hand on the back of the chair for balance. Then, slowly raise yourself up on your tiptoes, as high as you can without falling. Hold this position for the count of one, then slowly lower your feet to the floor. Repeat these moves eight to 15 times, rest and repeat.

If you can perform the Plantar Flexion exercise with little or no difficulty, try holding the chair back with only one finger. Or, use no hands or fingers if you can! If your balance is pretty steady, you can also close your eyes while you do this exercise.

4. Using Spare Time to Gain Balance
Whenever you find yourself with extra time on your hands, like when you're waiting in the doctor's office, or you're standing in line at the grocery store, try doing these exercises. Not only will they help make the time go quicker, but they'll help improve your balance and reduce your risk of falling:

a. Stand up straight and slowly walk by placing your feet heel-to-toes.
b. Stand up straight and balance on one foot, and then the other.
c. From a sitting position, stand up straight without using your hands for support.

5. The Knee Lift
Another exercise that can improve your balance and help you avoid falls is the knee lift. This can be especially helpful if you have a disability that has affected or weakened your knee joints. To perform this exercise, use a chair or other solid object to steady your balance. Then, lift your left knee up as high as you can (as high as your hip, if possible). Hold this pose to the count of three, then slowly lower your leg. Repeat these moves several times before you switch legs.

Sources:
http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04b.htm
http://ohioline.osu.edu/ss-fact/0170.html
http://www.cigna.ca/healthinfo/ug1239.html#ug1241

See Kassidy Emmerson's Profile on Disaboom
See Kassidy Emmerson's Profile on Associated Content

Read more:
For more ways to reduce your risk of falls, see Avoiding Falls: Exercises for Balance.

For tips on modifying your home, see Financing an Accessible Home: How to Remodel and Stay Within Your Budget.