Strength and Balance Exercises for Seniors : Prevent the Risk of Falling

The risk of falling increases as one gets older. The majority of seniors trip and fall at home. Anyone who wants to maintain their health and independence should begin with specific balance exercises as soon as possible. It is critical to maintain good physical fitness even in old age in order to avoid fall injuries. 

Even simple balance and strength training can reduce the risk of falling and improve overall health. 

Targeted strength and balance exercises for seniors can help them gain more security in everyday life

Balance exercises can assist seniors in regaining their confidence. According to studies, after consistent balance training to prevent falls, older people have significantly better reflexes. Balance, muscle strength, endurance, and mobility begin to decline after the age of 50, increasing the risk of falling and injuring yourself. 

Every third person over the age of 65 and nearly every second person over the age of 80 falls at least once a year. The most common causes are weak muscles and balance issues. However, visual and hearing impairments, as well as medications that impair reaction time, contribute to this.

Age groups at risk of falling can counteract this: with targeted strength and balance exercises for seniors.

The good news is that people of all ages who are at risk of falling can improve their balance with strength and balance exercises for seniors. The sooner they get started, the better. Balance training helps strengthen the muscles in the back and torso. The exercises improve motor skills and coordination while also improving concentration. Finally, all of this results in the muscles working efficiently and aiding in body balance to prevent falls.

It is critical to maintain good physical fitness even in old age in order to avoid fall injuries. Even simple balance and strength training can reduce the risk of falling significantly. As a result, preventive measures improve individuals’ quality of life.

5 tips for more exercise in everyday life

In general, any type of activity or movement makes sense, even if it is not part of a formal training programme. The key is to keep moving. Small daily challenges, no matter how difficult, increase the level of balance. The general rule is that if you are confident on your feet, you will not fall as easily.

Regular exercise in everyday life that strengthens the sense of balance is, for example:

• Walking and hiking
• Climbing stairs
• Going dancing
• Doing daily balance exercises, such as standing on one leg and brushing your teeth.
• Perform strength exercises daily, such as repeatedly pressing against a wall (wall push-ups).

What is the sense of balance actually?

The coordinative ability to keep the body in balance is referred to as “sense of balance.” On the one hand, this refers to the ability to maintain a specific body position on a firm surface. Yoga exercises help to develop this ability. On the other hand, it is the ability to bring the body back into balance on a moving surface repeatedly. This is required, among other things, for surfing. Many people practise their balance on a slackline, which is a balancing rope commonly found in parks and green spaces. 

And finally, the ability to balance also includes the ability to keep an object in balance when your own body is the balancing surface.

Where does dizziness come from and how do strength and balance exercises help seniors?

Humans require intact sensory organs to accomplish the foregoing. Our eyes measure the space we are in. The inner ear’s balance organ perceives head and body movements, and sensors in muscles and joints register body posture. The brain receives and interprets all of this information. We become dizzy if they arrive or are transmitted incorrectly.

If the eyes deteriorate with age, the organ of balance, as well as the sensors in muscles and joints, this occurs more frequently than at a young age. Furthermore, the elderly’s head and neck arteries can become constricted and the neck tense.

At the end of the day, it is important to try out new things on a regular basis in order to challenge and encourage yourself. This also includes getting to know new forms of exercise from time to time. For example:

• Tai Chi (Chinese movement exercises)
• gentle yoga
• Pilates
• light strength training
• water aerobics
• back gymnastics
• rehabilitation sports
• and much more



4th Professional Medical Student. Karachi Medical and Dental College.

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