Both balance and mobility are crucial for maintaining an independent lifestyle. Nevertheless, many seniors face an increased risk of falling due to factors like alterations in muscle strength, flexibility, and mobility. Falls are a frequent cause of disability among the elderly, but with appropriate exercise and training, seniors can decrease the likelihood of falling and improve their balance, mobility, and stability.
This post discusses different ways through which balance and mobility in seniors can be improved to allow them to prevent falls and maintain or improve their quality of life.
The Importance of Balance and Mobility
Healthy aging includes balance and mobility. With good balance seniors can help prevent and avoid falls, with mobility they can move freely and perform day-to-day activities.
Muscle mass and bone density naturally decline as people age, and that can have an effect on posture, joint function, and coordination. According of center of disease control, one in four older adults in the U.S. falls each year, and many of these falls result in serious injuries(1).
Seniors who want to decrease fall risks, support quality of life and live a life of independence can perform balance and mobility exercises in their routine.
Exercises to Improve Balance
⦁ Standing on One Leg
Standing on one leg is a simple yet effective exercise where the body has to find a way to stabilize itself. Begin by putting your hand onto a chair or countertop for support. Hold one leg slightly off the ground for 10–15 seconds. Repeat on the other side. Try to reduce the dependence on the support over time.
Evidence: A study showed that standing on one leg can significantly cut fall risk in older adults(2).
⦁ Heel-to-Toe Walk
The heel-to-toe walk makes us walk like we are walking on a tight rope which helps us in balance and coordination. Put the heel of one foot in front of the toes of the other foot, and walk forward. Walk straight forward for 10–20 steps in a straight line with as much even pace as can be managed.
Evidence: As an exercise for seniors, the heel-to-toe walk has been proven to improve both static and dynamic balance(3).
⦁ Tai Chi
This exercise can improve balance, strength, and flexibility. Seniors who engage in Tai Chi exercises multiple times a week improve body awareness and control.
Evidence: Several studies have shown how the Tai Chi practice can help lower the rate of falls among older adults(4). In fact, a study in the Journal of the American Geriatrics Society showed that Tai Chi reduced fall risk by 58 percent in high-risk seniors(5).
Exercises to Enhance Mobility
⦁ Ankle Circles
Ankle mobility is important for walking and standing balance. Sit in a chair and lift one foot off the floor. First rotate the foot in circular a motion clockwise, then counterclockwise. Repeat with the other foot, can either repeat numerous times for 30 seconds or number of reps (example 10).
Evidence: Research has found that ankle mobility exercises can help with walking patterns and overall gait stability in older adults(6).
⦁ Seated Marching
Seated marching strengthens the hip flexors and makes the body more mobile in the lower corpus. Sit in a chair and make sure your feet are on the floor. Lift one knee slowly toward your chest and then down again. Repeat with the other leg. Try to do 10–15 reps on each side.
Evidence: A study found that seated marching type of exercises can dramatically enhance functional mobility in seniors (7).
Hip Flexor Stretches
Walking and stability depend on hip flexors. To stretch the hip flexors, stand with feet hip-width apart place one leg forward, and bend both knees forming a lunge. Do 15–30 seconds of the stretch, then switch legs.
Evidence: When seniors need help with walking, stretching exercises aimed at improving hip flexors also improve walking speed and comfort as well. (8)
Conclusion
improving balance and mobility is crucial for seniors to prevent falls and maintain independence. With consistent practice of exercises like Tai Chi, standing on one leg, and ankle circles, older adults can strengthen their muscles, improve coordination, and enhance their overall stability. By integrating these exercises into daily routines, seniors can reduce their fall risk, stay active, and enjoy a better quality of life as they age.
Remember, exercise is not work, keep it fun and everyone has their own goals!
Dr. Manuel Arruffat , physiotherapist and strength coach
Dr. Hunzala , contributing writer
Lal Chand , Senior Technical Advisor and Co-founder of motionsync.net
References
1. Control COD. About Older Adult Fall Prevention. 2023.
2. Papalia GF, Papalia R, Diaz Balzani LA, Torre G, Zampogna B, Vasta S, et al. The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis. Journal of Clinical Medicine. 2020;9(8).
3. Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, et al. Exercise for preventing falls in older people living in the community. The Cochrane database of systematic reviews. 2019;1(1):Cd012424.
4. Zhong D, Xiao Q, He M, Li Y, Ye J, Zheng H, et al. Tai Chi for improving balance and reducing falls: A protocol of systematic review and meta-analysis. Medicine. 2019;98:e15225.
5. Gillespie LD, Gillespie WJ, Robertson MC, Lamb SE, Cumming RG, Rowe BH, et al. Interventions for preventing falls in elderly people. 1996;2009(1).
6. Hernández-Guillén D, Tolsada-Velasco C, Roig-Casasús S, Costa-Moreno E, Borja-de-Fuentes I, Blasco JM. Association ankle function and balance in community-dwelling older adults. PloS one. 2021;16(3):e0247885.
7. Adams M, Gordt-Oesterwind K, Bongartz M, Zimmermann S, Seide S, Braun V, et al. Effects of Physical Activity Interventions on Strength, Balance and Falls in Middle-Aged Adults: A Systematic Review and Meta-Analysis. Sports medicine - open. 2023;9(1):61.
8. Kerrigan DC, Xenopoulos-Oddsson A, Sullivan MJ, Lelas JJ, Riley PO. Effect of a hip flexor-stretching program on gait in the elderly. Archives of physical medicine and rehabilitation. 2003;84(1):1-6.
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