Home / Healthy Tips / 5 Ways to Build Balance and Prevent Devastating Falls

 

Have you ever lost your step on a slippery sidewalk, flinging your arms in the air and sending your heart racing?

Unfortunately, balance issues intensify as we age. What’s more, falling can result in life changing injuries for seniors including hip fractures and head injuries. According to the Centers for Disease Control and Prevention, falls are the top cause of injury death among people 65 and older.

Anywhere, Anytime

Though our balance typically declines as we age, balance training and activities have been shown to improve stability and decrease the incidence of falls. Everyone’s balance can be improved and it’s easier than you might think. Plus, you can do balance exercises on the fly, anywhere, and as often as you like, as long as you have something nearby to hold on to. In the beginning, using a chair or the wall for support will help you work on your balance safely.

5 Balance Builders

Our friends at the National Institute on Aging complied a great list of balance/strength exercises below to incorporate into your daily routine. Remember, to modify them as you progress. Start by holding on to a sturdy chair for support. To challenge yourself, try holding on to the chair with just one hand, then with time, you can try holding on with just one finger, then – viola – no hands! Feeling super balanced? Try doing it with your eyes closed!

1. Balance Exercise – Walking Heel to Toe

  1. Improve your balance by walking heel to toe.
  2. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
  3. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  4. Take a step. Put your heel just in front of the toe of your other foot.
  5. Repeat for 20 steps.

2. Balance Exercise – Balance Walk


Improve your balance with the balance walk.

  1. Raise arms to sides, shoulder height.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Walk in a straight line with one foot in front of the other.
  4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
  5. Repeat for 20 steps, alternating legs.

3. Strength Exercise – Back Leg Raises


Strengthen your buttocks and lower back with back leg raises.

  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg straight back without bending your knee orpointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Repeat 10 to 15 times with other leg.
  7. Repeat 10 to 15 more times with each leg.

Strengthen your hips, thighs, and buttocks with side leg raises.

  1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Repeat 10 to 15 times with other leg.
  7. Repeat 10 to 15 more times with each leg.

Balance Build-Ups:

If you enjoy exercising with others, consider Tai Chi or yoga classes. But you don’t have to sign up for a class to start bettering your balance. Incorporate exercise challenges into your daily routines. Try brushing your teeth while standing on one leg. Or while watching TV, stand on one leg for 30 seconds, and then repeat with the other leg. Looking for a challenge? Increase the difficulty by simultaneously doing bicep curls. Up the ante by closing your eyes or turning your head to the right and left.

 

Recent Healthy Tips

  • Eight Ways to Up Your Healthy Omega-3 Fat Intake

    Eight Ways to Up Your Healthy Omega-3 Fat Intake

    Chances are you’ve heard about the mega health benefits of omega-3 fatty acids. These polyunsaturated fats, which play a crucial role in cell function, are also helpful in reducing harmful inflammation that can be a harbinger to heart disease. What’s more, omega-3s have also been found to decrease triglyceride levels and blood pressure and may help to prevent fatal heart arrhythmias.

     
  • 5 Myths of Back Pain

    5 Myths of Back Pain

    According to the North American Spine Society, approximately 80% of Americans will experience some kind of back pain in their lives. However, 90% of those folks will likely get better without treatment or by using conservative treatments such as anti-inflammatory medications, exercise and physical therapy.

     
  • “Healthy” Foods With Hidden Sugar

    “Healthy” Foods With Hidden Sugar

    Most of us are aware of the dangers of excessive sugar such as weight gain and type 2 diabetes. We have cut down on obvious culprits like gooey desserts and sugar-laden sodas. However, you might be surprised to learn this ubiquitous ingredient (under sneaky pseudonyms) can be found in a host of ‘healthy’ foods.

     
  • Four Reasons To Love Tea

    Four Reasons To Love Tea

    Lately, everyone from Dr. Oz to Oprah has been touting the benefits of tea. The Tea Association of the United States cites health benefits as the main reason tea consumption has grown steadily for the past two decades. Technically tea is anything that comes from the tea plant, including green tea, black tea, white tea and oolong tea. So, if the tea leaf is present, you’ll get all the health benefits. When you learn of its many healthy charms, a cup of tea just might replace your favorite Starbuck’s standard.

     
  • Five Head-To-Toe Winter Skin Care Tips

    Five Head-To-Toe Winter Skin Care Tips

    Depending on which part of the country you reside, this winter has been a cold one and you may be faced with itchy, dry winter skin. It stands to reason that with less moisture in the air, there is less moisture in your skin. And where do you go when it’s cold? Inside… where the heat can be just as dehydrating!

     
  • 4 Delicious Stress Busters

    4 Delicious Stress Busters

    The holidays are upon us and with them comes joy and laughter. But let’s be honest … there’s always an element of stress involved with these festivities. Here’s a tip: incorporate these super stress-zapping foods into your diet and breeze through this busy season!

     
 

Order More and Save!

If you order more than 12 bottles of this product, You'll get 30% off retail price and pay just one shipping charge! Just use the quantity box next to 'Regular Price' to order multiple bottles. Orders over $150 – Free Shipping!
 

A Lifetime of Creating True Medical Breakthroughs

Dr Bruce AmesOver 512 publications have made Dr. Ames the most quoted scientist in America. He has received dozens of awards including, the National Medal of Science from the President.
 

Live Better Longer

Your true biological age is determined not by years but by the state of your body’s structure and functions.

There are two remarkable benefits that healthy aging offers:
First: don’t get sick as you age.
Second: restore your health and eliminate your health concerns

The key to healthy aging is a robust energy metabolism which supplies cellular fuel you use to maintain your health.

The more regularly we supply our bodies with appropriate nutrition, the better our health will be. You can take control of your health and have a vibrant and active life.

 

Like us on Facebook

 

Clinically proven to work

newslogos

CNN Reports, “Juvenon tackles a universal aging problem.”
WebMD Reveals, “Age-related conditions may be REVERSED…”
Seen by Millions on ABC’s 20/20
Called a breakthrough by BBC NEWS

Results so effective, Juvenon is making headlines…

  • National Geographic
  • TIME magazine
  • Linus Pauling Institute
  • Newsweek
  • Discover magazine
  • The Oprah magazine
  • NY Academy of Sciences
  • AND MANY, MANY MORE