by Clarissa Hartley

Maintaining and improving balance isn’t just a vital aspect of our increasing physical and mental resilience, but it’s a key to fostering independence, dignity, and a zest for life, even as we see the years add up. A holistic, balanced approach to exercise, focusing on balance and strength can enhance our capacity to stay active and foster positive lingering impacts in other areas such as socialization and hobbies.

Deborah Matthews, a well-renowned physiotherapist with expertise in holistic elder care, has developed a series of effective exercises, drawing on her wealth of experience, aimed at bolstering balance and enhancing strength amongst those we care about. She recommends easy-to-follow exercises that can be adapted according to individual abilities and comfort levels.

Home Exercises to Fortify your Balance

Sit and Stand

Seated on a firm chair, ensure your feet are flat on the ground and aligned with your knees. Lean forward slightly and smoothly rise, pushing through the heels of your feet. Gradually lower yourself, making sure to keep your back straight. As you gain familiarity, strive to use armrests minimally.

Heel and Toe Raises

Hold onto a sturdy structure (like a kitchen counter) and alternate between raising your heels while balancing on your toes and lifting your toes while anchoring your weight on your heels. Be mindful to maintain an upright posture throughout.

One-legged Stand

While maintaining hold of supportive structure, balance on one leg, ensuring the knee of the supporting leg remains slightly bent. Aim to maintain each hold for 5-10 seconds. Gradually aim to wean off support.

Toe-to-Hell Line Stand

After mastering the previous exercises, place one foot directly in front of the other in a straight line while holding onto a support structure with one hand. Hold your balance for 10 seconds. Repeat with the other foot at the front.

Yoga and Pilates

These low-impact exercise regimens are great at improving flexibility, balance, and strength, while also serving as a potential platform for meditation and mindfulness.

Overcoming Fear and Fostering Strength

The aftermath of a fall can be nerve-wracking and could potentially lead to a fear of movement. However, incorporating regular walks into your routine can do wonders for both physical strength and mental vitality. Going a step further with outdoor exercises can lead to significant improvements in mental wellness through the physical boost.

Remember that incorporating strength and resistance training into your routine is beneficial at any age. Maintaining bone density through strength training can enhance balance and protect joints from potential injuries.

Ultimately, working on your balance can substantially improve your confidence. A steadier footing can naturally lead to increased movement, exploration, and involvement in social activities, all of which have an overwhelmingly positive impact on mental wellbeing.

balance exercises, home exercises, strength training, improving balance, confidence, independence, senior exercise, holistic elder care, Yoga, Pilates, mental wellness, physical health