Aug 03, 2025
Aarushi BhaduryFalls are a major health risk for older adults. More than 3 million Americans aged 65 and older visit the emergency room each year due to a fall, which is the leading cause of injury-related death in this age group.
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Improving your balance can significantly reduce your risk of falling. Even a few minutes of daily exercises can help you gain steadiness and move with more confidence.
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As people get older, they naturally lose muscle mass and strength, and their reaction time slows down. These physical changes directly affect balance, making falls more likely.
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To improve balance, it's crucial to strengthen the large muscle groups in your lower body. Exercises should target your glutes, hamstrings, quadriceps, and core muscles.
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A simple and effective exercise is the tandem stance, or heel-to-toe walking. You walk in a straight line, placing one foot directly in front of the other. The key is to focus on steady, deliberate steps rather than speed.
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Standing on one leg is a great way to improve your balance. Try lifting a leg forward, backward, or to the side and hold for 10 seconds. Use a chair for support if needed.
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This involves standing on your tiptoes to strengthen the small muscles in your feet, ankles, and calves. Rise up and hold for three seconds before lowering down, repeating five to twenty times.
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This works your lower body muscles by repeatedly standing up and sitting down in a chair without using your hands. Repeat this process three to five times.
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Using a step or stable platform, step up with one foot, then the other, and step back down. Repeat this process ten times, then switch the starting foot. This builds strength and coordination.
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For a more structured approach, consider walking, hiking, Pilates, Tai Chi, or yoga. Always talk to your doctor before starting any new exercise routine to ensure it's safe for you.
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