The answer is emphatically yes – the jury is no longer out. Studies show that anyone, including older adults who do a total of 3 hrs of strength & balance exercise per week have significant improvements in strength and balance. These begin to take effect after a few weeks with best results after a few months.
Exercises that move your centre of gravity help to maintain or rebuild balance. You will find these at local strength & balance groups run by trained leaders or Tai Chi classes. WA’s Stay On Your Feet recommends gardening, cleaning, doing sitting to standing (not too many), and walking as good ways of helping to get us moving. You can find their articles by clicking the following link: https://www.stayonyourfeet.com.au/updates/everyday-use-of-strength-and-balance/
What if I can’t stand safely to do this type of exercise? The good news is that exercising your arms, legs and trunk while sitting in a chair can still improve your strength and upper body balance.
Throwing, catching or passing a ball while sitting is a fun way to exercise, as is using light weights or exercise bands. For those who can get to a class, it gives you enjoyment and social connections, a great way to ensure you keep safe and reduce your falls risk.
DON’T TAKE UNNECESSARY RISKS: It is important not to injure yourself especially while you are getting started and can’t be in a supervised group yet. If your balance is not 100% or you have not been well, please make sure you have someone with you as you try a new exercise, or hold on to a stable surface like a bench top, or exercise sitting down. It is essential that you don’t fall while doing this type of exercise. You will make steady progress in your own time, so stay safe while working to your capabilities.
Please do not hesitate to consult one of our physiotherapists before undertaking a program if you feel you may be at risk. If you are experiencing dizziness, chest pain, breathlessness on exercising or other symptoms you should consult your doctor before starting an exercise program.