January 11, 2021
6 simple daily home exercises that will strengthen your muscles and improve your coordination and balance:
1 Heel Raises: stand tall, holding the back of a sturdy kitchen-type chair or kitchen sink, then lift your heels off the floor, taking your weight onto your big toes. Hold for three seconds, then lower with control. Repeat 10 times.
2 Toe Raises: stand tall holding the same support, then raise your toes – taking your weight on your heels. Don’t stick your bottom out. Hold for three seconds, then lower with control. Repeat 10 times.
3 Sit to Stand: sit tall near the front of a chair with your feet slightly back. Lean forwards slightly and stand up (with hands on the chair if needed). Step back until your legs touch the chair then slowly lower yourself back into the chair. Repeat 10 times.
4 Heel-Toe Stand: stand tall, with one hand on your support. Put one foot directly in front of the other to make a straight line. Look ahead, take your hand off the support and balance for 10 seconds. Take the front foot back to hip width apart. Then place the other foot in front and balance for 10 seconds.
5 Heel-Toe Walking: stand tall, with one hand on a support like a kitchen cabinet. Look ahead and walk 10 steps forwards, placing one foot directly in front of the other so that the feet form a straight line. Aim for a steady walking action. Take the feet back to hip width apart, turn around and repeat the steps in the other direction.
6 One-Leg Stand: stand close to your support and hold it with one hand. Balance on one leg, keeping the support knee soft and your posture upright. Hold the position for 10 seconds. Repeat on the other leg.
Remember these top tips to avoid falling outside:
- Take your time and don’t rush. Scan an area for trip hazards – cracked pavements, obstacles and uneven surfaces – before walking.
- Carrying shopping bags can obstruct your view of the pavement; consider using a rucksack instead (it’s also better for your back as it allows for a more evenly distributed weight)
- Watch out for shop entrances with ‘lipped’ door frames, especially if you’re stepping inside out of bright light; give your eyes time to adjust to the darker conditions
- Watch out for subtle changes of gradient, especially near pedestrian crossings
- If you are using public transport keep your purse, ticket or bus pass near to hand so you don’t have to root around in your bag. That way you’ll stand a better chance of boarding safely
- When using a bus don’t be afraid to ask the bus driver to wait until you’re seated before moving off
- Don’t worry if you think you’re being slow and inconveniencing others: staying safe is more important. Chances are that no one has noticed anyway.
BWT also run a DIZZY Clinic for those of you with balance, vertigo or dizziness issues that would benefit from highly specialised and specific treatment