What is Balance Training?

Exercises intended to enhance and maintain balance and reduce fall risk are referred to as balance training. Caregivers can greatly improve your ability to safely perform balance exercises. Proprioception: the ability to sense the location, direction, position, and movement of the body and its many parts can also be improved by balance training. An expert instructor can teach you how to practice balance exercises with your caregiver or home health aide in a gym or at home. All individuals can benefit from balancing training, but older adults benefit the most.

Best Ways To Improve Your Balance:

  • Stretching: A more flexible body can lead to better balance. Stretching can also lead to greater balance, stability, and posture.
  • Mobility Training: Poor mobility caused by joint stiffness can be felt occasionally when getting up and down from a chair. Better balance training and coordination might result from increased mobility.
  • Balance Exercises: The muscles in your arms, legs, and core may all be strengthened, which will help you balance much better.

Here are a few tips to help you get started:

  • Identify the dominant leg in your body. Each exercise should be started on your non-dominant side to make the opposite side easier.
  • While keeping the position, keep proper form and posture.
  • To keep your balance, fix your attention on a straight-ahead fixed point.
  • Put your feet apart if you have trouble staying balanced while standing.
  • The knees are slightly bent. This makes you more stable and keeps your knees from hyperextending.
  • We always recommend speaking to your physician prior to starting an exercise program.

Balance Exercises For Seniors

Single Limb Stance:

For seniors, it’s best to begin with a basic balance exercise. Here’s how you perform this: 

  • Have your caregiver stand close to you.
  • Hold on to the back of a stable, sturdy chair (not one with wheels). 
  • Balance on your left foot while raising your right foot. 
  • For as long you can maintain that posture, then alternate feet.

Walking Heel to Toe:

This balancing exercise is best for seniors 

  • With caregiver support, place your right foot in front of your left foot so that your right foot’s heel contacts the top of your left foot’s toes.
  •  Put your weight on your left heel and place your left foot in front of your right.
  •  Put your weight on your toes next by stepping again with your left foot. 
  • Walk 20 steps in this direction.

Rock the Boat:

How to perform this exercise for seniors 

  • Have your caregiver stand at a close distance.
  • Step out, so the distance between your feet is the same width as your hips. 
  • Make certain that both feet are firmly planted. 
  • Straighten your body and keep your head level. 
  • After that, shift your weight to your right foot and raise your left leg slowly off the floor. Keep your body in that position as long as possible (but no more than 30 seconds).

Clock Reach:

This exercise can improve balance for older adults when done with caregiver support

  • Your right arm should be extended, facing the number 12 as you lift your right leg.
  • Point your arm next in the direction of the number three, then back towards the number six.
  • Return your arm to the number three before moving on to the number 12.

Back Leg Raises:

  • Step back from a chair. 
  • Do not point your toes or bend your knees as you slowly raise your right leg straight back. 
  • After one second, hold that position before slowly lowering your leg. 
  • Ten to fifteen times per leg; repeat this.
  • Your caregiver can help you make sure your legs are going up in a strong and safe manner.

Single Limb Stance with Arm:

Process of balance training exercise for adult 

  • Stand next to a chair with your feet together and your arms by your sides. 
  • Over your head, raise your left hand. 
  • After then, gradually lift your left foot off the ground. For ten seconds, maintain that position. 
  • On the right side, repeat the previous action.
  • Make sure your caregiver is close to you to reduce your risk of falling.

Marching in Place:

Marching is a great balance exercise for seniors. Exercise in front of a counter if you need something to hold onto. 

  • Lift your right knee as high as you can while standing straight. 
  • Lift the left leg first, then lower it. Twenty times, raise and lower your legs.
  • You and your caregiver can do this while having a conversation or friendly chat.

Toe Lifts:

Strength training exercise for seniors also enhances balance. Either a counter or a chair is required. 

  • Place your arms out in front of you while standing upright. 
  • Raise yourself up on your toes as high as you can, then slowly descend. 
  • Leaning back too much forward on the counter or chair. 
  • Twenty times, raise and lower yourself.

Shoulder Rolls:

This balance exercise for seniors is easy to do. Both sitting and standing are acceptable.

  • Gently rotate your shoulders upward to the ceiling, then backward and downward.
  • Next, repeat the process while rolling them downward afterward.

Balance Training Physical Therapy:

The most frequent reason older persons seek medical attention is for balance issues, which are more prevalent in this population. Falls may result from uncorrected balance issues. People of all ages can improve their balance with physical therapists’ aid. To help persons with balance issues gain more strength, stability, and mobility, they conduct balance tests and create treatment plans incorporating physical activity. Your insurance will likely cover physical therapy at home.

Physical Therapists are Experts in Balance Exercises:

They enhance the quality of life by providing direct care, educating patients, and encouraging prescribed movement. For an assessment, you can contact a balance training physical therapist immediately.

Benefits of Balance Exercises:

  • Proprioception: It is the body’s capacity to understand its limbs’ location in space. Training your balance is a great approach to improving your body’s spatial awareness and ability to manage your motions. The body can create smooth, regulated motions with improved proprioception and much less risk of harm.
  • Neuromuscular Coordination: Every muscle in the body must coordinate to perform balance exercises. The brain can instruct the relevant muscles to activate at the proper times as a result of balance training, resulting in stable, high-quality motions.
  • Joint Stability: Training for balance helps to stabilize joints like the ankles, knees, hips, and shoulders. It also helps to protect these multi-axial joints.
  • Reaction Time: Through balance exercises, the body learns to adjust motions quickly in reaction to a stimulus or the environment without overcompensating. Reaction time gets faster with practice, and precise correction gets better.
  • Strength: Greater muscle fiber activation is the first stage in boosting strength. Balance exercises encourage a higher percentage of muscle fiber recruitment, making it the ideal method for teaching the brain to recruit more fibers.
  • Agility: The capacity to move quickly and easily. Balance exercises can help with being able to shift directions quickly and successfully. Good balance will increase agility since agility needs coordination, strength, power, and fast response times.

Areas We Serve: Home Care Services