Ejercicios geriátricos para el entrenamiento del equilibrio y la marcha

Escrito por christy callahan | Traducido por jaime alvarez

Ejercicios geriátricos para el entrenamiento del equilibrio y la marcha

Tu médico te puede recomendar ejercicios para mejorar el equilibrio y el andar.

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Hacer ejercicio para mejorar el equilibrio y la marcha son aspectos importantes de la atención geriátrica. Mejorar tu capacidad de caminar y moverte puede prevenir lesiones y caídas y aumentar la calidad de vida. Mejorar la fuerza muscular también tendrá un impacto positivo en la salud de tus huesos. Habla con tu médico acerca de ejercicios que sean adecuados para tu estado de salud actual. Muchos ejercicios de equilibrio y del andar son bastante fáciles de realizar en casa y no requieren equipo adicional.

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10 ejemplos de ejercicios de coordinación y equilibrio

Cómo hacer ejercicios de equilibrio como adulto mayor

Antes de que comiences

Al igual que con otros ejercicios de fuerza y de resistencia, comienza los ejercicios de equilibrio y del andar lentamente y utiliza el apoyo necesario. Comienza con las dos manos y luego con una para mantener el equilibrio, eventualmente trabajando hasta con un sólo dedo antes de no usar las manos para nada. Descansa cuando te sientas cansado y varía los ejercicios para reducir el riesgo de dolor muscular.

Equilibrio de pie

Puedes realizar varios ejercicios de equilibrio estando de pie y sosteniendo el respaldo de una silla. Realiza un máximo de 15 repeticiones y dos series, descansando entre series y según sea necesario durante las repeticiones. Alzarte sobre los dedos de tus pies es una excelente manera para poner a prueba tu equilibrio. Lleva un talón hacia los glúteos para realizar una flexión de la rodilla de pie. Marcha en tu lugar lentamente, levantando la rodilla delante de ti lo más alto que puedas. Levantar la pierna recta también es beneficioso; puedes levantar la pierna al frente, al lado o detrás de ti para mejorar tu equilibrio.

Ejercicios para andar

Tu modo de andar, o la manera de caminar, se ve muy afectada por los huesos y los músculos. Practicar senderismo y colocar tus pies correctamente puede ayudar a mejorar tu forma de andar. Simplemente caminar en una rutina puede afectar diferentes parámetros de la marcha; puedes mejorar la velocidad y la longitud de la zancada al caminar regularmente. Pararte sobre objetos o colocando los pies hacia abajo dentro de un círculo también puede mejorar tu movilidad. Coloca dos o más objetos blandos en el suelo, separados entre 12 y 16 pulgadas (30 y 40 cm) de distancia. Sostente de un baranda o de la mano de alguien y coloca un pie con cuidado entre los objetos, haciendo una pausa entre cada objeto. Una vez que domines este ejercicio, trata de caminar a través sin hacer pausa.

Ejercicios de visión

El movimiento de los ojos y la cabeza son vitales para el equilibrio, la postura y la marcha. La práctica de los movimientos de seguimiento con los ojos y la cabeza pueden apoyar tu capacidad de mirar hacia arriba y alrededor de ti mientras estás quieto o en movimiento. Sostente de una silla con tu mano no dominante, y levántate con los pies en el suelo. Levanta el dedo pulgar de tu mano dominante y mantenlo delante de ti, manteniendo tu codo doblado. Mira tu pulgar y mueve tu mano lentamente hacia la izquierda hasta que te sientas cómodo, siguiendo el movimiento usando sólo tus ojos. Continúa moviendo la mano hacia la derecha, luego hacia arriba y hacia abajo mientras le das seguimiento con los ojos. Repite los movimientos mientras sigues con los dos ojos y la cabeza.

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Falls And The Elderly(Scroll down for the  Stepping balance exercise)

 

When speaking of falls and the elderly, they occur in 35% to 45% of older adults over 65. Many of these falls are simply due to not lifting your feet high enough to clear items in your house or in the back yard.

Below I have made a great balance video that is fun and easy to do. All you need is some soft items to step over, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

To help you step better and lift your feet higher, I have made some challenging stepping videos for you to watch below. They will go a long way if you are concerned about falls and the elderly.

Does this sound familiar? You are in the back yard placing some of those lovely flowers you bought at the store around your patio.

One by one they are transferred from the pot to the ground.  As you are getting up from planting, you are thinking about the next flower pot to work on and suddenly..... You guessed it. When you least expected it, there was that hose stretched out over the walkway. Down you go.

What can you do to reduce the risk of this happening again?  Well, first watch where you place the hose.

After that, think about your ability to step over things. Yes, believe it or not, we sometimes forget to lift our feet. Without exercise, our legs just keep getting heavier and heavier! When I think of falls and the elderly, I think how good it is to keep practicing. Remember, "practice makes....permanent!"

Don't practice sitting in a chair and reading the paper. You might get good at it. Good luck!

Caution: Stepping over objects is challenging!  If you feel uncomfortable with these exercises you must have a family member help you.

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Try this exercise series first holding on to a stable family members hand. As your balance improves, switch to using a cane for stability. Then you can set up some chairs along the path to hold on to.

Only practice these exercises alone when you are sure you can do them safely. Falls and the elderly is a big deal. Call uncle Bob, he will help!

Stepping Exercises

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Purpose of these exercises These exercises will improve your ability to lift

your feet in order to clear steps, toys and yes... hoses.

You will strengthen your hip and leg muscles while improving your coordination.

Exercise #1. The Step over - How to do it

Step 1

Begin with two or more soft objects on the floor. Space them out 12 to 16 inches apart.

Step 2 

Lift your foot at least 6 inches and step over the objects.

Pause between each object. Then try stepping over each object without

stopping.

Exercise #2. Side stepping - How to do it

Step 1

Begin with two or more soft objects on the floor. Space them out 12 to 16 inches apart. Stand to one side of the objects.

Step 2 

Begin by stepping forward, then to the side around the object.

Facing in the same direction, step backward through the objects.

Repeat this pattern to the last object.

Exercise #3. The figure eight - How to do it

Step 1

Begin with two objects three feet apart.

Step 2 

Begin by walking around each object in a figure of eight pattern.

Repeat pattern 10 times.

Exercise #4. The Figure eight in one direction - How to do it

Step 1

Begin with two objects 3 feet apart..

Step 2 

This time, keep facing the same direction as you perform the figure eight pattern.

Exercise #5. The side step over - How to do it

Step 1

Begin with 2 objects on floor. Space them out 12 to 16 inches apart.

Step 2 

Lift your foot at least 6 inches and side step over the objects.

Breathing: Breathe normally, inhale through the nose and

exhale through the mouth.

Tips: Use a kitchen counter to hold on to if you don't

feel safe stepping over objects. When side stepping , try not to cross your feet.

This can lead to tripping.  These exercises are easier with your shoes off in

stocking feet.

Take it up a notch: Try lifting your chest and looking straight ahead

when walking. Use tape on your floor to make a straight line to

increase the difficulty. Place one pound weights on your ankles for a

more challenging workout.

You did it! I knew you could. Remember that things go quickly out of our heads as we get older. That is why it is important to practice balance exercises for falls and the elderly every day. 

Helpful linksAmerican College of Lifestyle Medicine

Watch These Other Essential Balance Exercise Videos

1. Single limb stance :  A great place to begin with fall prevention

in the elderly is with the simplest standing balance exercise. Hold on to a chair and balance on one leg. 

This is a great place to begin to feel your center of gravity over your ankles. This is your goal, maintaining your center over your ankles.

Try a few seconds balancing on each foot. Work up to a minute if you can. Then begin to hold on with one hand, then one finger and finally try to let go completely.

2. Eye tracking : Move on to the other exercises for balance

with static standing exercises as you gain confidence including this exercise which targets your vision and vestibular system.

This exercise can sometimes make you dizzy. If this happens, stop the exercise. Try it again with smaller head movements next time.

Gradually you will learn to do it correctly.

3. Clock reach :

Make sure to hold on to a chair when attempting this exercise to prevent falls in the elderly. Don't reach back too far if you have pain in your shoulder.

(Use your one pound wrist weight here to increase your workout.)

4. Staggered stance : Also hold on to a chair when trying this

exercise for elderly balance problems. Let go of the chair for a few seconds at a time if you feel comfortable.  

5. Single limb with arm : Look up from your feet when balancing

and pick a spot at eye level in front of you to improve falls in elderly. Lift your chest and bring your shoulders back.

Breathe in through your nose and out through your mouth

6. Balancing wand: This is a fun exercise and easy to do. Use

a cane, broom or even an umbrella.  Don't have too much fun with these balance exercises for elderly!

7. Knee marching: Try this one next to a counter so you can

hold on when performing knee marching. This is also a great cardio exercise and for leg muscle weakness.

8. Body circles : This exercise for improving balance can be

a little tricky. Keep a chair nearby if you are uncomfortable without one.  Make sure your knees and hips are kept straight when you circle.

9. Heel to toe : The moving exercises are the most

difficult. Only try this balance exercise when you have become good at the preceding exercises.

(If you have masking or painters tape, place an 8 to 12 foot piece in a straight line on the carpet or floor. This will allow you to maintain a straighter line when performing the walking exercises.)

10. Grapevine: Seniors who dance will be more familiar

with these balance exercises. Try it in your kitchen holding on to the counter.

Walk several steps in one direction, turn around and walk back. Continue for several minutes. Gradually hold on less and less until you can take a few steps without holding on.

It may take a while, but keep practicing...you'll get it sooner or later!

11. Stepping : This series of stepping exercises for falls

and the elderly are very challenging. You may have a stable family member demonstrate these for you first.

12. Dynamic walking : Try these exercises to improve balance

only when you feel confident and have a helper in the home. 

Give them a try when you are stronger and more sure of yourself. These exercises are great to do with someone else.

Holding hands with a stable family member will make these exercises easier and safer. (This is where you may use your pad of paper or a small book when walking.)

Do you like these balance exercises? Download my ebook for FREE and also receive a bonus 4 week exercise program Click here!

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