| Losing your balance can be a frightening | | | | hand on the chair or table, raise one leg (without |
| experience especially if you are an older adult or a | | | | bending the knee) about 6 inches off the ground, |
| senior. In fact it can be frightening at any age but | | | | hold for a few seconds then do the other leg. Do |
| when you are older the consequences could be | | | | about 10 or 15 times a day. Make sure that the |
| dire. Dislocated shoulders, broken hips, broken | | | | chair that you are holding on to is sturdy. |
| arms are just a few of the injuries that may | | | | 3. This is similar to 2. Standing next to a table or a |
| happen when you lose your balance. Fortunately | | | | chair, with one hand on the chair or table, pull your |
| there are exercises that can greatly minimize the | | | | leg backward (this time bend the knee) about 6 |
| risk and falling. | | | | inches off the ground, hold for a few seconds |
| Strong legs are a vital part of maintaining your | | | | then do the other leg. Do about 10 or 15 times a |
| balance. So exercises that work the leg muscles | | | | day. |
| should be a part of any exercise regimen. As with | | | | 4. Standing straight up, take one step forward so |
| all exercise programs always check with your | | | | the heal of foot moving is touching the toe of the |
| doctor before attempting any exercises. | | | | other foot. Now do the same thing with the other |
| 1. One of the easiest exercises for leg strength | | | | foot. This is like walking on a high wire act without |
| and balance is Sitting and Standing. Simply sit | | | | leaving the ground. Walking heel to toe is a good |
| down on a chair and stand up as quickly as you | | | | balancing exercise but make sure that when you |
| can. Do this as many times as you can without | | | | start out do it close to a wall to prevent falling. |
| becoming dizzy. Start off slow and gradually build | | | | When doing any balance exercises, be careful not |
| up the number of times that you can stand up | | | | to fall and stop immediately if you begin to feel |
| and sit down. | | | | light-headed or dizzy. |
| 2. Standing next to a table or a chair, with one | | | | |