Balance Basics

Monday, March 4th, 2013 by American Senior Fitness Association   View This Issue of Experience!

When planning physical activity sessions with fall prevention in mind, don’t forget to include the good old tried-and-true heel lift, also known as the ankle pump. Have standing exercise participants lift up their bodies on tiptoes and then lower their bodies back down while holding on to the back of a sturdy chair. Participants with poor balance can perform this exercise in a chair-seated position by lifting up their heels on tiptoes and then lowering the heels back down. In either case, perform approximately 15 repetitions, as well tolerated. The heel lift is a good anti-falling exercise because it improves ankle strength and balance.

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