Train Your Balance to Prevent Falls: Here’s How
Maintaining good balance is a crucial part of physical health, especially as we age. Falls are one of the most common causes of injury among older adults, but by strengthening balance and being mindful of risks, these accidents can be prevented. In this blog post, you’ll find practical tips and exercises to help improve your balance and reduce the risk of falls.
Why Is Balance Important?
Balance is essential for moving smoothly and safely in everyday life. It is influenced by several factors, such as muscle strength, vision, and sensory feedback. As we age, these functions can decline, increasing the risk of falls. However, by regularly training your balance, you can counteract this process and maintain a stable and confident sense of control over your body.
How to Improve Your Balance
Training your balance doesn’t have to be complicated. Here are some simple yet effective exercises you can do at home or at the gym:
- Stand on One Leg
One of the easiest but most effective exercises is to stand on one leg. Stand firmly on one leg and try to hold your balance for 20-30 seconds, then switch legs. For an added challenge, try closing your eyes while performing the exercise. - Heel Raises
Heel raises strengthen the muscles in your calves and feet, which are vital for balance. Stand with your feet hip-width apart, slowly raise yourself onto your toes, then lower yourself back down. Repeat 10-15 times. - Tandem Walking
Walk slowly forward as if walking on a tightrope, with one foot placed directly in front of the other. This exercise challenges both your balance and coordination. - Balance Board
Using a balance board or wobble cushion can help train the muscles in your feet, legs, and core. By standing or making small movements on an unstable surface, you strengthen the muscles that help maintain balance.
Ensure a Safe Environment
In addition to balance training, it’s important to create a safe home environment to minimize the risk of falls. Here are a few simple measures you can take:
- Remove Slippery Rugs
Rugs without non-slip backing can easily slide when you step on them. Use non-slip mats or remove the rugs altogether. - Good Lighting
Ensure your home is well-lit, especially in stairways and other areas where the risk of tripping is higher. - Stable Furniture
Use sturdy furniture that is easy to grab if you need support while moving around.
Regular Physical Activity is Key
In addition to specific balance exercises, it’s also important to stay generally active. Walking, swimming, and cycling are excellent activities that strengthen both muscles and balance.
Safety alarm with automatic fall alarm can increase safety for people with an increased risk of falling
Sensorem’s safety alarm is an example of a technical aid specially developed for people who have an increased risk of falling. The security alarm can automatically sound the alarm in the event of a fall and then call relatives using the watch’s built-in speakerphone with two-way communication. The security alarm works outdoors and has built-in GPS positioning so that relatives can see the user’s position on a map in the Sensorem app.
