Balance Training for Elderly — Start with Ankle Strength
Seniors are often encouraged to exercise, but many don’t have the resources or stamina to jump into a full-blown training program. Many people are looking for that magic bullet that's 100% guaranteed to restore some aspect of health. In reality, research demonstrates that “functional” training can improve balance and reduce the risk of falling, which becomes more prominent in adults over age 65.
Tips:
- Many valuable exercises can be completed while standing. The toe raise exercise is helpful for promoting strength needed for propelling the body when walking, for keeping the body over the center of balance and for general circulation.
- Begin with hands on a counter top, both feet on the ground. Shift weight to the front of the foot, then slowly raise both heels, if able. Gradually use less assistance with the hands until you are challenged slightly.
- Keep your chest up and knees straight.
- Complete 5-10 repetitions initially.
- Focus on breathing in for 3 seconds as you raise up slowly, and out while returning to the starting point.
This is a good warm up exercise and actually opens up the body, from the bottom up.
What do you think about balance training for seniors? Let us know.
See this link to learn more about choosing the right balance program for older adults.
http://www.persistentperformance.com/five-principles.html
On the home page you will also see the new “foot support scale” that allows you to find the right challenge while at the same time feeling safe in your balance training.
Also see my other blog posts for valuable information and tips, and video examples.
Categories: uncategorized
Tags: strength balance training exercise elderly fall prevention
With loved ones getting older, it would be great to get this book for my parents and grandparents. There is not a lot of available information out there that truely caters to our ageing population and how to keep fit, both physically and mentally. Thank you for this book, it will help so many people!
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great blog. Good info with easy to follow directions.
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well done Mr. Brown! as i've mentioned i work in a SNF where this information is well received. I look forward to more great ideas!
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Dear Kevin Brown : Good practical application for balance training (real world).Hopefuly more research comparing functional and traditional methods of balance training in the future will lead to innovative, standardized protocols and measurements in seniors.
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I also believe that a majority of balance problems in the elderly are due to poor ankle strength. However You make it seem like only closed chain exercises seem to have any value. So maybe the theraband exercises for the ankles are a little old school
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Thank you Kevin for your functional and easy to follow program! This is the first program to enlighten the role of the FOOT, as related to balance! I see results in the participants. they are adopting a more active life style and understanding how the body has to move in order to maintain proper balance! Thank you Kevin. Peter Yovev, Certified Personal trainer and Group Fitness Instructor by ACE.
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