Balance Exercises for 50 + (Part 3)

Exercise 4:  Postural Control

Equipment: BALANCE BOARD

Postural control of the trunk during a sideways weight shift

Starting Position
Stand sideways to the balance board, keep your arms behind your
back or hanging by your sides.

Movement
Step with one foot onto the balance board the other foot remains on
the floor. Move your weight to the foot that is on the board and at the
same time bend your knee and hips rhythmically 8­10 times. Keep the
leg on the floor straight. Bring the leg back next to the other leg.
Repeat with the other leg.

Repeat 20 times

Exercise 4:  STEPPING SIDE TO SIDE ON BALANCE BOARD

Body control/balance/weight shift while stepping sideways

Starting Position
Stand on a balance board with feet shoulder width apart, keep your
arms behind your back or hanging by your sides.

Movement
Shift your body weight to one leg and bring your other leg to meet it.
Continue stepping side to side on the board. Let your upper body
follow the movement.

Repeat 20 times

Follow in Part 4

Balance Exercises for 50+ (PART 2)

Balance Exercises are Skills that need to be trained in the presence of Physiotherapist and also after undergoing thorough Medical check up.

In coming parts more exercises will be introduced, for safe practice. 

Equipment needed

1.       Balance board or Staircase can be used

2.       Long Stick

3.       Physio ball or a stool can be used

Exercise 1:   Stepping on Balance Board/or can use Staircase

-          Stand on the floor facing the balance board.

-          Step up to the center of the balance board with your left foot and bring your right foot up next to your left foot. Step down backwards with the left foot, bring the right foot down next to the left one. Let your arms follow the movement. Now repeat starting with the right foot.

-          Repeat the exercise 20 times.

Exercise 2:    Cross ­step with knee lift on a Balance Board

-          Stand on the floor facing the balance board.

-          Step on the left edge of the balance board with your right foot.

-          Lift your left knee up in front of you. Step down backwards with the left foot, bring the right foot down next to the left one. Continue by  stepping on the right edge of the board with your left foot. Let your arms follow your movement.

-          Repeat the exercise 20 times.

Exercise 3:   Cross step with knee lift on a Balance Board

Stand on the floor facing the balance board.

Step on the right edge of the balance board with your left foot and lift your right knee up in front of you. Step down backwards with the right foot, bring the left foot down next to the right one. Continue the step series by stepping on the left edge of the board with your right foot. Let your arms follow your movement.

Repeat the exercise 20 times

(Follow Part 3)

Balance Exercises for 50+ (PART 1)

Falls are the major cause for disability in Elderly population. About 80% of disability in Old age is due to falls. In India exercising after 40 or 50 is not socially possible as many adults opt to spend more time with family than personal well being. Scientifically speaking doing mild to moderate exercises to improve balance will ultimately improve quality of life, delay Arthritis gives sense of well being, help cardio respiratory function, reduces medical bill, controls diabetes etc.

What is balance exercise, why we do it? What we achieve? Aims :

-          to learn body control in different starting positions, on different surfaces and support surfaces and to keep the centre of gravity in a controlled manner within the base of support

-           to develop coordination of senses, nerve system, joints and muscles and co­operation of the muscles

-           to repeat light and easy exercises many times

Balance control in different body postures is vital for mobility. The central nervous system regulates the cooperation of muscles in a purposeful manner and produces different movement responses in order to maintain balance. As you get older the bodily systems regulating your balance deteriorate. For instance the sense of sight, sense of balance and sense of feeling and the orders given to the muscles by the motor nerves get slower. Also muscle strength weakens as your muscle mass reduces. The amount of daily physical activity and movement declines often with age. All these together weaken the balance control during standing and increase the risk of falls.

Balance exercises can be done almost anywhere and in almost anyway. They can be performed while doing any type of physical activity e.g. As warm up exercises or as break exercises. Exercise is a skill development, any skill develops with repetition.  Also exercising demands concentration and it is best done in a peaceful place, in an unhurried situation. Exercising while tired physically strained or during an acute illness is not beneficial.

Balance Exercises include several Individual exercise movement which can be added together to make a exercise regime as per individual. Balance Exercises are practiced 3 to 4 times a weak and taught simple/medium/severe as per individual ability. The exercise will be repeated for as long as 8 weeks to attain better result.

A medical examination needs to be performed on the person prior to participating in gym training or the person is not allowed to participate at all if the person has one of the following diseases or symptom:

1.       Severe heart and cardiovascular diseases/symptoms

2.       a heart attack (less than 6 Months ago)

3.       coronary artery disease with chest pain

4.       heart valve disease, cardiomyopathy or other condition that leads to heart failure uncontrolled high blood pressure (over 160/100 mmHg)

5.       arrhythmias which increase or worsen during physical exertion

6.       severe anemia (hemoglobin under 100 g/l)

7.       Severe symptoms during physical exertion

8.       anxiety, dizziness, fainting spells, pain

9.       Serious unstable medical condition/illness

10.   insulin dependent diabetes, untreated hyperthyreosis, rheumatic diseases, psychosis

Balance exercise May also be structured by therapist for particular persons need. Group balance exercise program or generalized Balance exercise program targeting a particular group of people is also effective.

Equipment needed

1.       Balance board or Staircase can be used

2.       Long Stick

3.       Physio ball or a stool can be used