3 Ways to Improve Balance (for Seniors 60+)

Summary

In this video, Will Harlow, an over 50s specialist physio, demonstrates three simple yet effective balance exercises designed for seniors to reduce the risk of falls and improve stability. The exercises can be performed at home and are safe to incorporate into daily routines, such as while brushing teeth or waiting for the kettle to boil. By starting with basic techniques like close standing and progressing to more challenging moves, viewers can expect noticeable improvements in balance over 6-8 weeks. Will also emphasizes safety, including the importance of having something to hold onto and being mindful of one's environment.

Takeaways

• 😀 Falls are a leading cause of morbidity and mortality for people over 65, and improving balance can significantly reduce the risk of falls.
• 😀 Balance exercises are essential for maintaining mobility and preventing falls, and these exercises can be done by people over 50 to improve their balance.
• 😀 Before starting balance exercises, it's important to have something stable to hold onto, like a chair or wall, to ensure safety.
• 😀 It's recommended to do balance exercises barefoot or in socks to engage foot muscles and improve balance more effectively.
• 😀 Safety is key during balance exercises—ideally, practice with someone nearby and on a carpeted floor to minimize risk.
• 😀 The first exercise is 'close standing,' where you stand with your feet close together and gradually reduce the support from your hands.
• 😀 To make the 'close standing' exercise more challenging, you can try closing your eyes to rely more on proprioception (body awareness).
• 😀 The second exercise involves standing with one foot in front of the other, similar to walking a tightrope, to challenge your balance further.
• 😀 For the second exercise, you can progress by gradually reducing the support from your hands and trying it with your eyes closed.
• 😀 The third exercise is the 'single-leg stand,' where you balance on one leg while keeping your pelvis level, and this can be done with minimal hand support.
• 😀 To further challenge balance, the 'floor star' exercise involves reaching your free leg forward, back, side, and across, mimicking the shifting of weight during walking.
• 😀 Consistency is key—doing these exercises for 2 to 5 minutes a day can lead to noticeable improvements in balance over 6 to 8 weeks.

Q & A

Why is improving balance so important for people over 50?

Improving balance is crucial for people over 50 because falls are a leading cause of morbidity and mortality in this age group. Falls can lead to severe injuries such as broken bones, hospitalizations, and even premature death. Strengthening balance helps reduce the risk of falls and enhances overall mobility.

How long does it typically take to notice improvements in balance with these exercises?

Most people will notice improvements in their balance within six to eight weeks of practicing these exercises regularly, especially when done daily.

What safety precautions should be considered before starting balance exercises?

Before starting these exercises, it's important to ensure you have someone around in case of emergencies. It is also recommended to perform the exercises with something stable nearby to hold on to, such as a chair or kitchen worktop, and to avoid doing them unsupervised in case of a fall.

What type of surface is best for doing the balance exercises?

It is best to perform the exercises on a carpeted floor. This provides more safety and reduces the risk of injury if a fall occurs. If you're doing the exercises barefoot or in socks, it also offers better activation of foot muscles.

What is the first balance exercise demonstrated in the video?

The first exercise is called 'close standing.' In this exercise, you stand with your feet close together, trying to balance while gradually reducing the support from your hands. The goal is to challenge your balance without risking a fall.

How can you make the close standing exercise more challenging?

You can make the close standing exercise more challenging by closing your eyes. This removes your visual input and forces your proprioceptors (body's sense of position) to work harder, thus making the exercise more difficult.

What is the second exercise recommended for improving balance?

The second exercise involves standing with one foot in front of the other, creating a narrow stance like walking a tightrope. This exercise increases balance challenge by placing more weight on the back foot while maintaining stability.

What does it mean to 'close your eyes' during balance exercises, and how does it affect the exercise?

Closing your eyes during balance exercises eliminates the visual aid that helps with balance. This forces your body to rely more on proprioception (joint receptors) to maintain balance, making the exercise significantly more challenging.

How does the 'single leg stand' exercise help improve balance?

The 'single leg stand' exercise helps improve balance by requiring you to stand on one leg, forcing your body to stabilize on a single point of contact. This engages core and stabilizer muscles, and over time, it improves balance and strength.

What additional challenge can be added to the single leg stand to further progress balance training?

A more advanced version of the single leg stand is the 'floor star' exercise, where you balance on one leg and reach forward, backward, and to the sides with the other foot, touching the floor each time. This simulates the dynamic balance adjustments we make while walking and challenges your body to adapt to changes in center of gravity.