Balance exercises are crucial to prevent falls

Regular exercise is important for health, especially as we age. While cardio and strength training are well-known for improving heart and muscle health, balance exercises are essential to prevent falls. Every year, about one in three people over age 65 experience a fall, which can lead to serious disability. Many falls are preventable, making balance and strength training vital for older adults. In fact, over 6,000 older Australians die each year due to falls. Experts recommend that people aged 65 and older engage in functional balance and strength training at least three times a week. This type of training helps them perform daily activities, maintain independence, and reduce the risk of falling. It’s beneficial to start balance training even before the age of 65, as balance tends to decline after age 50. Functional training involves exercises that mimic everyday activities, like getting up from a chair or stepping onto a step. By practicing these activities, individuals can enhance their stability and reduce fall risks. Effective balance exercises can be done while standing. For instance, standing on one leg or with feet close together while performing upper-body movements can challenge balance. Here are some exercises you can try at home: - **Sit to stand:** Stand up from a chair ten times without using your arms for support. - **Heel-raises:** Rise onto your toes and hold for a few seconds. - **Heel-toe walking:** Walk with one foot directly in front of the other. - **Stepping in different directions:** Step quickly forward, sideways, and backward. - **Squats and lunges:** These strengthen legs and improve balance, especially when using light weights. Consistency is key. Aim to do balance exercises at least three times a week to maintain progress. Everyone can participate in balance training, though those with physical limitations should seek extra guidance. Incorporating balance training can lead to fewer falls and greater independence as people age. So, consider adding balance exercises to your routine today.