Balance Exercises – 10 Minutes to Better Balance

balance exercises

If you have watched your parents or grandparents age, you have probably seen them suffer from some balance issues.

Maybe you are going through it yourself.

Sometimes it’s missing a step or a curb. It might be tripping over the corner of an area rug, or having a hard time walking on uneven surfaces.

However it presents itself, balance problems can be scary, both for the people going through them and their loved ones.

Falls are the leading cause of accidental death and injury in people 65 years of age and older, which means they shouldn’t be ignored or thought to be unimportant. (source)

Fortunately there are things you can do to improve your balance, such as physical therapy and balance exercises, no matter your age!

There are three main factors that can affect a person’s balance:

  • Decreased vision
  • Aging balance system
  • Decreased strength

If you are having dizziness or balance issues, the first step is to talk to your doctor to determine the cause and the best course of action.

Statistics show that 33% of older adults fall every year, but only half talk to their doctor about it (source). It’s important to be honest and open with your health care provider about any balance or falling issues you or a loved one has had. If you feel your doctor doesn’t listen to your concerns, go somewhere else until you get some answers.

Being a physical therapist and Pilates instructor, I’ve seen many people struggle with balance issues. In my area of expertise, I address mostly the strength component of balance issues. There are many physical therapists who specialize in the vestibular system and that area of balance. If you are told by your doctor that you have a vestibular issue (such as vertigo), I highly recommend you find a vestibular therapist in your area.

Just this past week I spent some time with my mother-in-law. She mentioned being scared to walk farther than her mailbox because she didn’t want to risk falling. She’s been feeling weaker lately and doesn’t trust her strength to keep her balance.

She has stopped walking much outside of the house because of her concerns about falling. The less she walks and moves, the more likely it is she will become ill or sick down the line. So improving her balance is imperative to keeping her healthy and improving her quality of life!

I ended up spending a half hour with her, giving her a few simple balance exercises she can do every day to improve her balance and feel stronger.

I left her house thinking about all the other people who are limited in movement and life because of their fear of falling. I can’t go into everyone’s homes and give them these simple exercises, but I could make a video for people to follow along with!

That’s what I’m giving you today.

This 10 Minute Balance Workout is meant to be done in the comfort of your home. All you need is a chair and the willingness to put in some work to see your balance improve.

balance exercises

If you have balance issues or know someone who does, I encourage you to take this seriously and find tools that can help.

This can include talking to your doctor, finding a specialist and doing this simple workout every day.

If you know anyone who could benefit from improving their balance, please share this post and workout with them!

This post and workout are not meant to diagnosis or treat any medical condition. Please stop if you feel any pain or dizziness. Consult with your doctor before beginning any new workout, including this video.

 

 

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