As we age, our balance and lower body strength can start to decrease– this is why injuries from falls are so common in senior adults. 

Today, we’re sharing a few simple exercises you can do in your home that can help boost your balance and lower body strength and ultimately decrease your chance of falling. 

Here are some exercises our Physical Therapists recommend: 

  • Marching in Place
    • Stand in a corner so you can use the walls as balance and find a chair to place in front of you in case you need to hold on to it for balance.
    • Stand as you would normally stand, with your feet slightly apart and your arms down at your sides.
    • Slowly march in place lifting your knees higher as you go.
    • March for 20-30 seconds before taking a break.
  • Standing Donkey Kicks
    • Find a wall to use for balance and face this wall.
    • Rest your hands on the wall, balance on one leg (don’t lock your knee fully straight), and slowly raise your other leg out behind you.
    • Keep the extended leg as straight as possible, then return to the floor.
    • Switch legs and repeat 10 times for each leg.
  • Sidestepping
    • Find a countertop or wall with clear floor space. 
    • Use the countertop or wall as a guide and for balance as you step to the side with your toes facing forward.
    • Step out and bring your other foot next to the first foot you moved.
    • Repeat this for the length of the wall or countertop and then go the reverse direction to return to your starting point.

There are many things that contribute to a lack of balance and risk of falling. If you are concerned about your balance, try these at-home exercises for fall prevention! If you need further treatment or help, don’t hesitate to schedule your appointment with our Physical Therapists. You’ll see a visible increase in your quality of life. Click here to schedule your appointment today!

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