Dizziness is one of the most common symptoms in the elderly, causing a feeling of lightheadedness, disorientation, unsteadiness, and falling, seriously affecting the quality of life.
While many people often think of medication as the main solution to control this condition, balance training is a more natural and sustainable method. Simple, gentle exercises that are performed regularly not only help improve dizziness but also bring many comprehensive benefits to the health of the elderly.
Why is balance training important for the elderly?
The most obvious benefit of practicing balance in the elderly is to prevent the risk of falling. Falls are the leading risk factor for injury, fractures, and even long-term health decline.
However, the role of balance exercises is not limited to keeping the body from falling. Good balance is also a key factor in maintaining physical, mental and cognitive health in older adults.
Regular balance training can have far-reaching positive effects such as:
1. Improved cognition and mental clarity
People who regularly practice balance are more likely to maintain better cognitive function, reducing the risk of dementia. Focusing on each movement helps the brain to be active and maintain effective neural connections.
2. Reduce stress and anxiety
Balance exercises tend to require a focus on the present, which is similar to meditation and thereby helps calm the nervous system and improve mood.
3. Maintain functional movement
When practicing balance, the joints are gently exercised, helping to increase flexibility, maintain muscle strength and postural stability. This helps older adults in daily activities such as standing, walking or turning.
4. Increase Reflex Speed
In unexpected situations such as slipping or losing balance, a trained body will react faster, helping to prevent serious injuries.
5. Support cardiovascular health
Some balance exercises help stimulate blood circulation, increase heart rate gently. Contribute to improving cardiovascular health without putting great pressure on the joints like high-intensity exercises.
Simple but effective balance exercises for seniors
Here are the best exercises for seniors to practice at home:
1. Standing on one leg
This is a basic exercise but extremely effective in improving balance and strength in the legs. Stand up straight, hands on hips or lightly hold the back of a chair if you are just starting out. Lift one leg a few inches off the ground, hold for 10–20 seconds, then switch legs. Do 5–10 times on each side. Over time, you can increase the difficulty by closing your eyes or not holding on to your hands.
2. Head rotation
The inner ear plays an important role in controlling balance, and head rotation exercises help train this system. Sitting upright in a chair, slowly turn your head to the left and then to the right, holding each direction for a few seconds. If you feel dizzy, slow down. Repeat for 30 seconds, rest, and do 5 times.
This exercise is especially useful for people who often get dizzy when changing positions.
3. Heel-to-toe walking
Imagine you are walking on a straight line. Step one foot forward, placing the heel on the toe of the foot behind you. Stretch your arms out to the sides for balance. Walk slowly along a hallway or next to a wall for support if needed.
This exercise helps improve your sense of space, maintain good posture, and increase the sensitivity of your feet, which can help prevent falls.
4. Marching in Place
Standing straight, lift your right knee up and down, then lift your left knee. Continue alternating as if you were “marching” in place. Do a total of 20 reps for each leg. You can hold onto a chair or table for safety.
This exercise strengthens your legs, supports blood circulation, and trains your reflexes while moving.
5. Core Stabilization Exercises
The core includes the abdominal muscles, lower back, and hips, and acts as a “control center” to help keep the body stable. Exercises such as the bridge pose (lying on your back, lifting your hips off the floor), a modified plank, or the “bird-dog” pose (raising your opposite arm and leg while on all fours) all help strengthen the core without putting too much pressure on it. When the core is strong, the body is better able to regulate its balance.
6. Yoga and Tai Chi
In addition to being physical exercises, yoga and tai chi are also great ways to relax the mind, improve breathing, and train neuromuscular coordination. The slow, graceful, and controlled movements not only help maintain flexibility but also increase confidence in movement. Seniors can follow instructional videos at home or sign up for a community class near them.
