The CDC says about one in three seniors have falls each year, but less than half tell their doctors about it. Falls can cause serious injuries for seniors, but even if they don’t, seniors might become scared of falling. This fear can make it hard for them to exercise, go out, and be social, and it can make them more likely to have another fall.
There are exercises that can help seniors prevent falls by making their muscles stronger, improving balance, and boosting confidence and overall well-being. Here are some fall prevention exercises for seniors, but be sure to ask the senior’s doctor first:
1. One-Legged Stand: Hold onto something secure, like a grab bar, and lift one leg off the ground. Keep your balance on the standing leg.
2. Calf Muscle Strengthening: Hold onto a chair, counter, or wall and go up and down on tiptoes. As you get stronger, try to go higher on your toes.
3. Leg Lifts: Use a secure object like a chair to keep your balance. Lift your knee as high as your hip if you can. Hold for at least three seconds, then lower your leg.
4. Toe Taps: While sitting, tap your toes against the floor.
5. Sit-to-Stand: Hold onto a chair for support, stand up, and then sit back down. Repeat 10 times. Try to rely less on the chair as your legs get stronger.
6. Shin Muscle Strengthening: Stand and lean against a wall for support with your heels seven to eight inches from the wall. Lift the toes of both feet off the ground as high as possible.
7. Flex and Point: While sitting, point your toes and then flex them. Repeat several times with both feet.
A fall at home can be really bad for an older loved one.