The risk of falling threatens elderly on a daily basis. For this reason, it is important that elders incorporate fall prevention exercises into theair life on a daily basis. Exercises that focus on gaining strength and balance can be very helpful. Listed below are a few fall prevention exercises that can help the elderly combat the risk of falling.
- Sit and Reach. Many fall prevention exercises involve the use of a chair. For this exercise sit in a chair and reach as high as you possibly can, focusing on your core strength. Sitting up straight and reaching as high as possible will help you focus on posture. Good posture is crucial in preventing falls in elders.
- Sit and Stand. Using the chair, practicing sitting down and standing back up slowly. This exercise helps work your hip area and is a great fall prevention exercise if you complete the exercise a couple times a week. Every time you sit down and stand up, you are strengthening your balance.
- One legged balance. Holding on to the chair, lift up your right leg. After a few seconds, try to let go and balance. The chair will break your fall if you can’t balance for a long period of time. As you practice balancing, this exercise will become easier for you.
- Heel to toe walking. The heel to toe walk can be done in any location. Focus on putting one foot in front of the other without falling. It may be beneficial to do this exercise near a rail or other hard surface so that you can break your fall if something goes wrong. However, once you get the hang of this exercise, it should be very easy for you to do on a daily basis.
- Chair lean backs. Sitting on the end of the chair, gently lean back. Hold your position for a few second and then lean back forward. Do this exercise in increment of 10, holding your position for at least 5-10 seconds. Chair lean backs focus on the core muscles of your body.
- Tip toeing. Tip toeing will work your calve muscles. Make this exercise fun by tip toeing around the house with your grandkids. They will think you just having fun with them but in reality you will be exercising. This is a great exercise to help build leg strength to help prevent falls.
- Shifting your weight from side to side. Practice shifting your weight from side to side. This will help prepare for those times when you may be heading for an accidental fall. It can help you learn to break your fall.
- Walking with a focus on posture. Walking is a great exercise. During your daily walks, choose to walk swift and focus on your posture. Standing up straight will help you prevent falls while walking swiftly will help increase your strength.
- Stretching. Stretching your entire body is crucial in preventing falls. Stretching will help keep your limbs from stiffening up which is often the main reason why elderly people fall.
- Calf exercises. Holding on to the back of the chair, gently stand up on your tippy toes and then release the calf muscle by standing flat on the ground. Calf exercises will make your legs stronger and help prevent falls.
- Being active. If you sit for long periods throughout the day, you may increase the likelihood that you will fall when you get up and walk around. Focus on being active so that you don’t allow your muscles to stiffen up.
- Side leg raise. Holding on to a chair, raise one leg to the side in increments of 10. Do both legs and begin to see your balance increase. Good balance means that you will be less likely to fall.
The exercises above are exercises that focus on maintaining strength and balance. It is important that elderly people incorporate these exercises into their daily routine in an effort to reduce their risk for falling. These fall prevention exercises will give elderly the peace of mind in knowing they are doing what they can to avoid injury and stay healthy.