These exercises are recommended by the US National Institute on Ageing

Exercise for Older Adults

Balance Exercises

Safety tips:[bul]Hold onto a table or chair for balance with only one hand. As you progress, try holding on with only one fingertip.

[bul]Next, try the following exercises without holding on at all. Ask someone to watch you the first few times in case you lose your balance.

[bul]If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady.Side Leg Raises:<$> strengthen muscles at sides of hips and thighs. Strengthening these muscles is important for good balance.

1. Stand straight, directly behind table or chair, feet slightly apart.

2. Hold table or chair for balance.

3. Slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don’t point your toes downward <\m> keep them facing forward. Hold position.

4.Slowly lower leg. Repeat with other leg.

5.Keep back and knees straight throughout exercise.

6.Alternate legs until you repeat exercise 8 to 15 times with each leg.

7.Rest. Do another set of 8 to 15 alternating repetition

Hip Flexion: strengthens thigh and hip muscles. Strengthening these muscles is important for good balance. Use ankle weights if you are ready.

1.Stand straight; hold onto a table or chair for balance.

2.Slowly bend one knee toward chest, without bending waist or hips.

3.Hold position for 1 second.

4.Slowly lower leg all the way down. Pause.

Repeat with other leg.

6.Alternate legs until you have done 8 to 15 repetitions with each leg.

7.Rest; then do another set of 8 to 15 alternating repetitions.

8.Add modifications as you progress.

Hip Extension:<$> strengthens buttock and lower-back muscles. Strengthening these muscles is important for good balance. Use ankle weights if you are ready.

1.Stand 12 to 18 inches from a table or chair, feet slightly apart.

2.Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.

3.Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.

Hold position for 1 second.

5.Slowly lower leg. Pause.

6.Repeat with other leg.

7.Alternate legs until you have done 8 to 15 repetitions with each leg.

8.Rest; then do another set of 8 to 15 alternating repetitions.

9.Add modifications as you progress.