Certain types of exercises may help make you less likely to fall. Try the ones below. Or do other exercises that your health care provider suggests. Depending on your health, you may need to start slowly. Don't let that stop you. Even small amounts of exercise can help you. Be sure to talk to your health care provider before starting any exercise program.
Many types of exercise can help improve balance. Tai chi and yoga are good examples. Here's another one to try. You can do it anytime and almost anywhere.
Being more flexible makes it easier for you to move around safely. Try exercises like the seated hamstring stretch.
"Resistance" exercises help build strength. You can do them without equipment. Or you can use weights, elastic bands, or special machines. One such exercise is called the biceps curl. You can hold a 1-pound weight or even a can of soup. Do this exercise at least 3 times a week. Strive for every day.
Aerobic exercises make your heart and lungs stronger so you can keep moving longer. Walking and swimming are two of the best types of exercises you can do. Using a stationary bike is great, too. Find an aerobic exercise that you enjoy. Start slowly and build up. Even 5 minutes is helpful. Aim for a goal of 30 minutes, at least 3 times a week. You don't have to do 30 minutes in 1 session. Break it up and walk a little throughout the day.
Start easy. Slowly work up to doing more.
Talk with your health care provider about the best exercises for you.
Call senior centers or health clubs about exercise programs.
If needed, have a family member watch you walk every so often to check your stability.
Exercise with a friend. Choose an activity you both enjoy.
Consider tai chi or yoga to strengthen your balance.
Try exercises that you can do anytime, anywhere. Here are 2 examples. Have someone with you when you first try these:
Practice walking by placing 1 foot right in front of the other.
Stand up and sit down 10 times. Repeat this throughout the day.
© 2000-2017 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.