Five essential balance exercises you should be starting now | CPT PPP Coverage

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Earlier this week, Elton John spent a night in hospital following a fall at his villa in Nice. Thankfully, the singer is reported to now be in good health. But his accident has highlighted a huge challenge to older people: the importance of maintaining balance and strength in later life. 

According to NHS figures, one in three adults over 65 and half of people over 80 will have at least one fall a year in the UK. And falling over can have serious consequences: Age UK figures reveal that falls are the most common cause of injury-related deaths for the over-75s as older people struggle to recover. Sam Bhide is  an advanced physiotherapy practitioner who works with older people. 

“As you get older, muscle strength and stability declines,” she says. “People trip because their muscles are stiff or weaker. Our bone density decreases with age so if we fall down we get fractures and rehab takes longer. Some people become depressed because they are living alone and they can no longer handle day-to-day functions.”

The right exercises can have a transformative effect – and the good news is that it’s never too late to start. “We’ve had clients that suffered consistent falls before joining,” says Stephen Gray, co-founder of gym chain DVCC, which specialises in older clients.  

“One client said last week they haven’t had a fall since starting to work out six months ago.” Here, Gray shares five top exercises to help you stay upright.

5 exercises to keep your balance, whatever your age

Standing on one leg while brushing your teeth   

Balance builds with practice. If it’s safe – not too slippy – do this shoeless (slipperless?) because it will engage the little muscles in your feet and ankles. The regularity of brushing is the perfect reminder to repeat the move, and using your arm while balancing is challenging your brain by having you do two things at once. If you’re diligent about your dental hygiene this will mean quite a lengthy stint on one leg. There is no shame in wobbling as you build your skills. Start with shorter bursts; the sink is always there if you need to hang on to something, pause and start again.