5 balance exercises to improve your balance

In order to develop more strength and stability and avoid many falls in the long term, you can train your body with these balance exercises.

About every third German over 65 years crashes at least once a year, most of them in the household. The biggest risk factor is increasing age as muscle strength and endurance diminish. It is believed that this is the reason why women fall more frequently and injure themselves more severely than men. In addition, there are possible visual deficiencies that make orientation difficult, as well as medications, especially blood pressure, painkillers and sedatives that impair the sense of balance.

These balance exercises give you more security

Many sufferers lose confidence in their own mobility after a fall. They move less, lose even more muscle power, the danger of falling increases - a vicious circle. These five exercises help to train balance and coordination.

1 Exercise: Stand upright with your upper body straight. Then lift the stretched right leg ten times laterally. After about 30 seconds break three more passes follow. Change the leg.

2 Exercise: Barefoot put your feet close together. Put your hands on your hips. Alternately put on a knee as high as possible. Repeat 15 times per side.

3 Exercise: Stand on tiptoe, stand for half a minute, then lower your heels. Repeat ten times.

4 Exercise: Stand upright, feet are hip-width on the floor. Swing sideways in one direction with both arms, lifting your legs off the ground and walking on the spot.

5 Exercise: Sitting on the front edge of a chair, the armrests are covered. The body weight is only lifted up with the help of the arms.

Important: Perform these balance exercises near a wall or sturdy piece of furniture that gives you stability! It would be ideal to do one of the exercises daily in exchange.