Regular exercise is a critical part of preventing senior falls. Not only does it strengthen the muscles, but also improves balance.
As we age, we lose sensory elements such as sight, hearing, and even taste. Balance is among the most common reasons seniors consult their doctors. Due to arthritis, musculoskeletal atrophy, and the balance receptors in your ears weakening, falls are a threat to our seniors’ health.
One in four adults over 65 fall each year from muscle weakness to balance issues. However, slips and falls don’t have to be inevitable. Through these five exercises, seniors and their caregivers alike can strengthen their balance to avoid falling in the future. Some of the exercises depend on a chair or counter for additional support.
Heel-to-Toe Walking
Can walking improve your balance? The short answer is that senior falls are less likely to happen by strengthening the leg muscles. For this particular walk, place one foot in front of the other, so the heel and toe gently meet. Shift your weight from the heel to the toe for each step. Take 20 steps. If this is too difficult, simply walking normally will also strengthen your muscles.
Leg Pendulum
For this exercise, stand with your feet shoulder-width apart. Slowly transfer your weight from both feet to a single foot while lifting your opposite foot off the ground to your side, imitating Newton’s cradle. Hold this position for as long as you can, and alternate between legs. Do these five times per side, slowly working up to more repetitions. Engaging your core muscles in this exercise strengthens your overall balance.
Rear Leg Raises
This exercise may require a chair for balance. Stand behind the chair and slowly lift one leg straight back, holding for ten seconds. Alternate between legs ten to 15 times.
If comfortable, raise the same arm and leg to improve physical coordination. Be sure to stand near a wall or chair if you get unsteady. Try to keep your arm raised straight up while the leg is raised straight back.
Balancing Wand
You can do this exercise even while seated. Take a long object such as a pen, broomstick, or cane. Place the stick upright in your palm, moving your arm to keep the stick upright as long as possible. Make sure to switch hands to strengthen your balance on each side of the body.
Marching in Place
Marching is excellent balance training to help prevent senior falls. This exercise may require a chair or counter to ensure an especially unsteady senior’s security.
Stand tall, and raise your knee as high as you can. Try to aim for a 90º angle. Alternate between legs 15-20 times.
We also encourage you to dance to help your mobility, and it is super fun; how many people smile while dancing, I think everyone.
Remember before beginning a new exercise regimen to consult your advanced practice provider. Although senior falls are common, the probability of a bad fall significantly lowers by strengthening muscles and balance through simple exercises.
If you still feel unsteady, consider using a cane or walking stick. Instead of impeding your lifestyle, it may give you more independence and confidence in moving throughout your daily life.
