Falls At Old Age Is Common For Women, But It Can Be Prevented With These Balance Exercises

As we grow old, our bodies begin to experience changes. Among these changes are the loss of hair in the inner ear and diminishing of visual depth.

These changes affect our balance in adverse ways, and while they can't be stopped or reversed, there are exercises you can do to mitigate the effects.

READ ALSO: 10 Gentle Exercises To Maintain Joint Mobility And Relieve Arthritis Pain

Falls At Old Age Is Common For Women, But It Can Be Prevented With These Balance ExercisesDmytro Zinkevych / Shutterstock.com

Some benefits of the exercises include the following:

  1. Overall fitness: Aside from working on your balance, these exercises help improve your strength, confidence and flexibility, keeping you fit;
  2. Increase your independence: Many old people need to be taken care of, or live in a home because of the risk of accidents. Exercise, and you can live independently and stay mobile for more extended periods;
  3. It helps prevents diseases and illnesses, such as osteoporosis, Alzheimer, arthritis, etc, that usually come with old age.

What exercises can I do to improve my balance and stay healthy?

It is essential to take steps to improve your balance when you start to age, and the following exercises can help with that and ensure you don't fall needlessly.



1. Walk the line: This exercise helps you improve your functional balance. Ensure you look forward, not down, when doing this exercise. You can walk along the wall in case you lose balance.

2. Parallel squat: Apart from benefiting your balance, this routine is perfect for building leg strength.

3. The toy soldier: With this routine, you build your balance and also improve your hamstring flexibility.

Falls At Old Age Is Common For Women, But It Can Be Prevented With These Balance ExercisesUndrey / Shutterstock.com

READ ALSO: Early Morning Exercises: 5 Easy Moves To Help Your Legs Get In A Perfect Shape

4. Bird/Dog: Carrying out this routine helps improve your balance and build your core strength.

5. Tightrope Walk

You’ll need a hallway that has a firm floor for this exercise. In a standing position, place one hand against the wall to maintain balance.

Falls At Old Age Is Common For Women, But It Can Be Prevented With These Balance Exercisesmichaelheim / Shutterstock.com

Begin walking forward slowly, with your feet moving heel to toe, as though you were on a tightrope. Look directly ahead as you walk in a straight line.

As you become better at this exercise, try it without a point of contact.

These exercises work towards improving your overall somatosensory balance, so you can lead a much healthier life even at an older age.

Falls At Old Age Is Common For Women, But It Can Be Prevented With These Balance ExercisesRocksweeper / Shutterstock.com

The truth about traumatic brain injury (TBI)

Traumatic brain injury refers to injury caused by a blow, jolt or bumps to the head, which results in an interruption of normal brain function.

A TBI may be mild or severe, though mild cases, often called concussions, make up the majority.

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In the United States, in 2013, 2.8-million people were admitted to emergency rooms with traumatic head injuries; falls caused 47% of those injuries. Also in 2013, TBI was fingered as a contributor to over 50,000 deaths in the USA.

In that same year, over 282,000 hospitalizations and 2.5 million ED visits had TBI as a diagnosis, both alone and combined with other injuries.

Falls At Old Age Is Common For Women, But It Can Be Prevented With These Balance Exerciseswavebreakmedia / Shutterstock.com

Survivors of TBI can have both short term and long term effects, including impaired thinking, vision, sensation, and movement, among others.

These statistics are not to scare you, but to create awareness of the need of seniors to begin exercising.

You don’t have to be a part of the numbers; you could choose to engage the listed exercises often, and notice the change in your health over time.

READ ALSO: Getting Rid Of Upper Body Fat: 5 Best Exercises To Work Your Under-Arms And Breast Side Areas


This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.The material in this article is for informational purposes only and does not replace the advice of a certified specialist.