3 Balance Exercises to Prevent the Risk of Falls in Older Adults, Try Them Now
JAKARTA – Older adults are more susceptible to falls, particularly when walking, standing, climbing stairs, or changing positions.
For the elderly, a fall is not merely an ordinary incident. If not managed properly, it can lead to injuries, bone fractures, reduced mobility, and even a loss of independence in performing daily activities.
One effective preventive measure is to engage in regular balance exercises tailored to one’s physical capabilities.
According to Angelita Balowahani, S. Tr. Kes, a physiotherapist at Etnaprana Wellness Clinic, there are several exercises that can help improve balance, muscle strength, and body coordination in older adults.
Balance Exercises to Help Reduce the Risk of Falls in Older Adults
One approach is to perform progressive balance exercises. The following exercises can help enhance stability and physical strength in older adults:
1. Single-Leg Balance
The single-leg balance involves standing on one leg at a time. This exercise aims to improve the body’s ability to maintain balance while supported by a single limb.
According to Angelita Balowahani, this exercise offers several benefits, including improved overall balance, strengthened leg muscles, and enhanced body coordination and stability.
2. Squat
A squat is a muscle-strengthening exercise that focuses on the thighs, hips, and glutes.
For older adults, this exercise helps build leg strength, maintain stability, and support mobility, enabling them to remain active and independent in their daily lives.
To perform this, older adults can use a sturdy chair for support. Stand in front of the chair with feet shoulder-width apart, then slowly bend your knees and push your hips back as if you are about to sit down. Afterward, return to a standing position using a controlled movement.
3. Calf Raise
A calf raise is a muscle-strengthening exercise that involves slowly lifting your heels until you are balanced on your toes, then lowering them back to the starting position.
For older adults, calf raises are beneficial for strengthening the calf muscles, improving balance, and helping to maintain ankle stability.
To perform this exercise, stand upright while holding onto a chair or a sturdy surface. Slowly lift both heels until you are balanced on your toes, hold for a few seconds—depending on your comfort level—and then slowly lower your heels back down. Repeat the movement while ensuring your posture remains stable.
However, not all exercises are suitable for everyone. Older adults with a history of falls, joint pain, muscle weakness, or gait (walking) difficulties should first seek an assessment from a healthcare professional.
Improve Balance and Mobility for Older Adults with Physiotherapists at Etnaprana Wellness Clinic
Etnaprana Wellness Clinic offers professional physiotherapy services to help you and your loved ones maintain physical function and quality of life.
Under the guidance of a physiotherapist, exercises can be tailored to each individual’s physical condition, capabilities, and specific needs.
Contact Etnaprana Wellness Clinic for information and to book a physiotherapy session. After all, ensuring that older adults remain active, independent, and safe while moving is a form of care that should not be delayed.