How to Exercise to Improve Balance in Those With Sight Loss

Being able to maintain balance requires sharing of information between the brain, the muscles, the ears and the eyes. Our eyes provide our brain with information as to where our body is in space and its relation to surrounding objects. The brain must then interpret this information and decide how to react. When one loses either full or partial vision, the brain no longer receives all of the information it needs to maintain balance. Also, often when there is a loss of eyesight, activities become restricted and the person becomes de-conditioned and out of shape, which can also lead to balance problems. It is essential for those with sight loss to keep their muscles strong to help maintain their balance and reduce the risk of a fall.

Instructions

Difficulty: Easy

Things You’ll Need:

• A sturdy chair or counter for support

1. Keeping the leg muscles strong will help to reduce the risk of a fall. Simple leg lifts done while holding onto a chair or counter can help. Make sure you use a chair or counter that is high enough for you to maintain good posture. Using a chair that is too short will cause you to lean forward and use poor body mechanics. With all exercises, it is important to keep the back straight and the hips directly under the shoulders.
2. Stand up straight with a light hand grip on the chair or counter. Do not lean too heavy on the chair–let your legs work to support you. Lift your right leg straight out to the side. Do not tip your body to lift the leg. Focus on tightening your outer thigh muscles as you lift. Make sure you point the toe forward do not turn the foot out to the side. Do eight to twelve repetitions on the right leg and then repeat with the left. Ankle weights can be added for more resistance.
3. Stand up straight with a light hand grip on the chair or counter. Do not lean too heavy on the chair–let your legs work to support you. Lift your right leg straight out to the back. Do not tip your body to lift the leg. Focus on tightening the back of your thigh . Make sure you lift straight out behind you do not let the leg drift to the side. Do eight to twelve repetitions on the right leg and then repeat with the left. Ankle weights can be added for more resistance.
4. Stand up straight with a light hand grip on the chair or counter. Do not lean too heavy on the chair–let your legs work to support you. Lift both your heels up and come up onto your toes as high as possible. Do not push off the chair to come up. Do eight to twelve repetitions. Ankle weights can be added for more resistance.
5. As mentioned above, it is essential to use good posture while exercising. For some with sight loss, there is a loss of ability to tell how straight the body is during everyday activities. One way to help is to do these exercises against a wall. Have your back to the wall for the side leg lifts and heel lifts and the front of your body against the wall for the back leg lifts. Focus on keeping your whole body in contact with the wall during the movement. This will provide you with feedback as to how straight your body really is.

Tips & Warnings

• Always check with your doctor before beginning any new exercise program.