Weighted Balance Exercises for Fall Prevention
Best Ways to Boost Balance
As we age, we tend to be more prone to falls for various reasons. There are distinct changes in critical senses like vision, for example. There is also a natural loss of muscle mass and chronic conditions such as arthritis that can affect mobility.
The good news is balance is a trainable skill. One of the best ways to prevent falls and increase balance is through exercise. The more you move, the stronger you will be, and that helps you stay on your feet.
What Are Balance Exercises?
Put simply, balance exercises are movements that help strengthen mobility, flexibility, and coordination. Balance exercises can improve your:
Reaction time
Strength, especially in the core and lower body
Quality of life
Balance and mobility go hand in hand, so it makes sense to work on them both at the same time. Both are critical to remaining independent and active.
Balance Exercises at Home for Fall Prevention
Coach Lindsay guides through some of our favorite balance exercises you can do from home to improve balance in this workout!
What You Need for This Class
These exercises focus on balance, but you can add resistance with light weights. As with all kinds of exercise, you want to start slow and build. If you choose hand weights, the recommendation is anything from 3 to 5 pounds. You can also do them without weights.
You will want a strong chair near you or something you can hold onto in case you need it. A wall will work, as well. Make sure you have plenty of space to move around, though.
Ideally, you should do balance exercises barefoot. Without shoes, you can spread out your toes and strengthen the little muscles in your feet that help you stay balanced.
How to Do These Balance Exercises
Remember that these exercises are about building balance and coordination, not speed or strength. Focus on doing every exercise for about one minute. Keep the movements slow and controlled.
Side Step with Bicep Curl
Grab your weights and stand with your elbows pinned to your sides and your palms facing upward. Take a step to the right. At the same time, raise the weights to your shoulders for a bicep curl. Bring your legs back together by moving your left leg to your right one, and lower the weights.
Repeat the movement, stepping to the left. Go back and forth, doing the bicep curls as you move for one minute. Keep your elbows glued to your side, your core tight, and shift your weight with each step.
As you take the first step to widen your legs, shift your weight to the center. As you pull the other leg in to move your feet back together, your balance should be on the outside leg.
To add more of a challenge, take a wider step. You can also stand on one leg with each side step.
Step Back Lateral Raiser
Stand with your feet together and your weights at your side. Take a step back with your left leg. At the same time, raise your arms, keeping your elbows straight and your palms facing the floor.
Pull your feet back together as you lower your arms. You are alternating, stepping back with each foot. To add more challenge, take bigger steps or stand on your foot off the floor when you pull your legs back together.
Single Leg Weight Pass
For this exercise, you just need one weight. There are a few modifications to this movement. The basic exercise has you standing with both feet together, and your arms stretched shoulder-height to the side with the weight in one hand.
Raise the foot opposite from the weight. With that foot up, pass the weight from one hand to the other.
This exercise is a bit challenging. If necessary, help balance your body by touching the toes of the raised foot on the ground. You can also pass the weight with both feet planted. Do whatever modification works best for you.
Keep your weight on just one leg as you pass the weight back and forth. Ideally, you will do one minute with the weight on each side.
Cross Lateral Raises
Stand with your right leg planted and a weight in your right hand. Raise your right arm over your head. At the same time, lift your left leg with the knee bent.
You can use a chair or wall to help you maintain your balance. Just use two fingers to keep steady. After one minute, switch sides.
Single Leg Dead Lift
Hold one weight in your left hand. Lift your left leg, keeping the tips of your toes on the ground behind you. Think of a kickstand on a bike.
Bend down, hinging at your waist until the weight is at your knee, and then pull back up. Do this movement for one minute on each side.
Side Lunge
Stand with your feet together. Hold the weight in your right hand. Take a big step to the left. Move the hand with the weight to the center as you bend your left knee slightly and stretch out your right leg in a lunge. Go deeper with the bend if you can, or barely bend your leg if necessary to maintain your balance.
At the start, your weight is on your left leg. When you take the big step, shift it to your right. As you pull your legs back together, shift back to the left. Do one minute on both sides.
Find Your Footing with Mighty
The American Heart Association (AHA) recommends that adults do balance exercises at least three times a week. Find more low impact, at-home balance exercises through Mighty Health. We offer the first all-in-one exercise, nutrition, and daily healthy living program for those 50 and older. It’s even covered by Original Medicare in some states! Check if you’re covered and schedule your first virtual appointment with our board-certified team here.
