As you step into your golden years, you may experience a marked reduction in your body’s muscular strength. The depreciation of body mass leads to diminished balance which makes seniors a high-risk group for fall-related injuries.
It is very common to spot groups of older people huddled together playing board games or chatting instead of being up and about. One of the reasons behind this propensity for being seated rather than being on their feet is not laziness but fear of taking a tumble and getting hurt. It is possible to avoid such lack of confidence in one’s ability to balance by practicing balance-enhancing activities from an early age. Some of these activities are as follows:
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Build Lower Body Strength – If your lower body is fit, your overall balance improves dramatically. Activities like hiking, walking, running and climbing stairs can help build muscle strength in your lower body which in turn will help maintain proper balance.
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Do Simple Balance Exercises at Home – Some simple balance-improving exercises can be done at home without any fancy equipment. One such activity is balancing on one leg at a time for a fixed duration every day. This flamingo-like pose is very useful in sharpening the body’s balance. Step-ups are also an excellent balance-improving exercise that can be done using a single stair or a low stool.
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Learn to Use A Stability Ball – Exercises are done using a stability ball are fantastic for developing a sound balance that will keep your body stable for longer. Learning how to sit on a stability ball without toppling is a good starting point for those who wish to improve their body’s balance.
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Stretch Those Muscles – Loosened muscles are way more stable than ones that are taut and tense. Stretching exercises like the ones done as part of yoga are great for unraveling knotted muscles and making the body flexible.
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Dance Away the Imbalance – Most dance forms are very good at improving posture and balance. Dance sessions can tune your nervous system to be able to synchronize various groups of muscles better leading to higher stability.
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Get Adequate Sleep – Sleep deprivation increases your body’s reaction time and can be directly correlated to a higher likelihood of suffering from a fall. 7 to 8 hours of restful sleep at night can tremendously reduce your risk of taking a fall.
A good posture and a balanced gait can make all the difference when it comes to avoiding falls as you grow older. Incorporating a combination of the activities suggested above in your daily routine right from an early age can help you stay steady on your feet throughout your lifetime.
