5 exercises for seniors to help prevent falls.
An accidental fall can be a scary thing, especially when you’re an older adult. Slips, trips, and falls can lead to broken bones, muscle aches, or even more serious injuries. The Center for Disease Control and Prevention found that falls are the leading cause of fatal and nonfatal injuries among adults who are 65 years old and older.
But did you know that when you improving your balance and strength, you are also decreasing the likelihood of a fall? That’s why it’s important for seniors to take the time to exercise. Exercising not only improves balance and strength, but it also increases the recovery time of an individual if in the case they do experience an accidental fall.
The good news is you don’t have to have a gym membership to exercise. If you or an elderly loved one wants to lower their risk of falls, here are five exercises you can do today – anytime, anywhere:
- Marching in Place – Marching in place helps you improve your balance. Simply stand up straight, life your right knee as high as you can, then lower it to the ground. Then life the left knee as high as you can, then lower it to the ground. Alternate back and forth 20 times. Make sure to hold onto something – like a chair or counter – if you need the extra support for stability.
- Wall Push-ups – Stand at arm’s length facing the wall. Lean forward slightly, putting your palms on the wall. As you keep your feet planted and your palms to the wall, slowly bring your body towards the wall then push yourself back so that your arms are straight. Do this 20 times.
- Toe Touches – Stand tall with your feet pushed together. Slowly roll forward and down with your fingers reaching your toes. Keep your legs straight, and only go as far as you can. Do not force yourself to touch your toes if you cannot. Slowly roll back up and stand. Do this 20 times.
- Single-Leg Stands – Stand with your feet shoulder-width apart. Lift one foot an inch off the floor while keeping the rest of your body straight. Hold this position for 10-15 seconds, then slowly return it to the floor. Do the same with your other foot. You can also hold onto a counter or furniture for some balance.
- Sideways Walking – Hold onto a stable chair or counter while standing. Then stand on one leg while raising the other leg sideways. Hold it in the air for 5-10 seconds. Drop the leg down and then do the same on the other side. Repeat 20 times to improve stability.
If you or your elderly loved one experiences a fall, the comprehensive rehabilitation program at Straith Hospital can help. Our team of skilled physicians, nurses, therapists and more work hard to improve your strength so you can get back home safely. To learn more, give us a call at (248) 357-3360 or click here to view frequently asked questions.