Good balance is as important as strong muscle in preventing age-related falls. "Balance exercises are best done before strength training to reduce fatigue and the risk of falling," says Maria Viatarone Singh, a professor of exercise and sports science at Sydney University. Here, she lists her balance basics:
1. Tandem Walking (Heel-to-toe walking)
Walk for three-four metres , placing the heel of one foot directly in front of the toe of the other, just touching.
2. Crossover Walking
Walk sideways for three-four metres, crossing one leg in front of the other, placing your feet parallel to each other with the toes level.
3. Stand on one leg, eyes closed
a. With your eyes closed and one hand resting on the back of a chair for support, stand on one leg for 30 seconds.
b. Repeat for the other leg.
c. To increase difficulty, add a mental task such as subtracting 75 from 200.
d. To further increase the difficulty, reduce the hand support from one hand to one finger to one fingertip to no hands.
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