Falls are one of the leading causes of injury and even death for those in an independent living community in Red Deer and throughout Canada and North America. One way to help reduce the risks of falls for vulnerable seniors, especially during the wet, slippery months of a Red Deer Winter, is to improve balance. There are some simple ways that seniors can work on their balance, and here are some easy balance exercises that assist with this.

Back Leg Raises

The main way to improve balance is to strengthen and tone muscles that are involved in balance. One way to work on your glutes and lower back muscles is with back leg raises. To do this exercise, stand behind a sturdy chair and using it as support, slowly raise your leg straight back, being careful not to bend your knees or point your toes. Hold this for 2-3 seconds and then relax. Repeat this with both legs 10-15 times.

Walk Heel to Toe

Another easy way to improve leg strength, and ultimately balance, is to walk heel to toe. To walk heel to toe, put your left foot in front of the right foot so that the heel of your left foot is touching the tip of your right foot, with the weight on your heel. Gradually shift your weight to your toes. Repeat this with the opposite foot, as you slowly move forward.

Single Limb Stance

Another basic exercise to improve balance is the limb stance. Do this next to a chair or other object that can act as a support should you lose balance in the process. For this exercise, start with your feet together and lift one arm over your head. Then, slowly raise the same side leg off the floor. You do not need to raise it high, but try your best to lift your foot completely off the ground, and hold it for around 10 seconds. Repeat this a few times, and with your other arm and leg.

There are many other easy balance exercises that are available for and beneficial for the balance of those in independent senior living. Start with these simple exercises and look to add more as you become more comfortable. Increasing your balance will help keep you safe, should you venture out into the icy, Red Deer winter.