Seniors: Staying balanced
Falling is a risk for seniors. In fact, US hospitals have roughly 300,000 admissions per year for broken hips -- many as a result of a fall. While cardiovascular and strength exercise is, of course, important for seniors. Balance exercises can greatly minimize the risk of taking a tumble. The National Institutes of Health offer these suggestions:- Stand straight, legs slightly apart, and raise one leg 6-12 inches to the side with your foot in a natural position. Lower, then raise the other leg. Repeat 8-15 times.
- Stand straight, and slowly raise one knee toward your chest. Lower, then raise the other knee. Repeat 8-15 times.
- Holding on to a chair or table for support, place your feet slightly apart and bend forward at the hip until you reach a 45 degree angle. Slowly raise one leg backward (don't bend your knees or point your toes). Lower, then raise the other leg. Repeat 8-15 times.
- Try walking heel to toe in a straight line.
For safety, if you're a bit unsteady on your feet start out by holding on to a table or chair while doing balance exercises for support. You can also prevent falls by making some simple modifications to your stairways such as keeping them properly lit, installing a second handrail, and keeping the stairs free of clutter.
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