As we age, the risk of falling increases dramatically. While chronic health conditions such as heart disease and low blood pressure can definitely factor into your risk of falling, a decrease in muscle mass or strength, often referred to as ‘sarcopenia', has a huge impact on your overall balance. Performing some basic strengthening exercises can help build those stabilizing muscles that are so vital to maintaining balance. Below we have shared 5 key exercises designed to strengthen your core muscles and decrease your risk of dangerous falls.
#1 – Leg Lifts
Begin in an upright sitting position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Contract your abdominal area, then straighten your knee to extend one leg out in front of your body at hip-height with your toes pointing upward. Bend your knee to lower your leg back down to the starting position. Repeat the movement.
Leg Lifts
Start off with 1 set of 10 repetitions on each side.
#2 – Flutter Kicks
Begin in an upright sitting position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands at your sides on the chair. Lean back slightly and tighten your core. Straighten both legs, kick one leg up, then lower your leg back down. Quickly repeat the movement with the opposite leg. Repeat the movement, alternating back and forth.
Flutter Kicks
Start off with 1 set of 10 repetitions on each side.
#3 – Knee Lifts
Begin in an upright sitting position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands at your sides on the chair. Contract your core, then lift one bent knee up towards your chest. Lower your leg back down to the starting position. Repeat the movement on the opposite side.
Knee Lifts
Start off with 1 set of 10 repetitions on each side.
#4 – Chair In and Outs
Begin in an upright sitting position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands by your ears or interlace your fingers behind your head. Contract your core, then twist your upper body to one side. Return to the starting position and repeat the movement on the opposite side.
Chair In and Outs
Start off with 1 set of 10 repetitions on each side.
#5 – Switch Kick Punch
Begin in an upright sitting position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Tighten your core, then kick one leg forward while making a punching motion with your opposite hand. Return to the starting position and repeat the movement on the opposite side.
Switch Kick Punch
Start off with 1 set of 10 repetitions on each side.
Try to go through this simple routine several times each week in order to build muscle strength and memory. If you are looking for a more comprehensive program designed specifically to improve balance and decrease your risk of falling, be sure to check out our Balance Training Handbook.
