6 Exercises That Help with Balance and Fall Prevention

Senior falls and injuries are the leading emergency room cases in the US. Luckily, seniors can take easy balance exercises and preventative measures to minimize the risk of falling and sustaining life-threatening injuries. However, exercising for persons over the age of 65 can be challenging and demotivating due to the decline in physical strength.

Read on to learn more about exercises that can help seniors with balance and fall prevention in the comfort of their homes. These exercises can be done with the assistance of a caregiver or independently.

Factors That Increase a Senior's Risk of Falling

Here are some of the top causes of falls among the elderly:

Loss of muscle mass
History of vision problems, poor nutrition, and cases of stroke
Home hazards such as poorly placed electrical cords and dim lighting
Lack of mobility

Why Seniors Should Improve Their Balance

Senior falls can lead to serious injuries such as hip fractures that may require them to use canes and walkers to move. Balance exercises will help them improve mobility, prevent falls, and strengthen the lower body.

Balance exercises can be done twice a week to build core strength and prevent a senior's risk of falls. However, every elderly loved one has different fitness needs and should consult a physician before starting an exercise plan.

Exercises That Help with Balance and Fall Prevention

1. Sit-To-Stand

This exercise strengthens your lower body.

Sit on a chair, feet flat on the floor and hip-width apart
Keep your back as straight as possible
Lean forward, shift your weight to the front of the feet and stand up slowly
Sit back slowly
Repeat the exercise 10-15 times

2. Ankle Circles

Ankle circles help to maintain ankle mobility. Do the following:

Stand upright with your arms by your side
Shift your weight on one foot
Start rotating your other foot and make small circles with your ankle
Then move it anti-clockwise 8-12 times
Shift your weight on the other foot and repeat the exercise

3. Ankle Balance and Strength

Holding onto something for balance, stand on tiptoes
Put your heels on the ground, and lift your toes off
Alternate between these positions and hold each position for 15 seconds

4. Heel-Toe Standing

Hold lightly onto something for balance
Stand heel-to-toe, with one foot in front of the other
Alternate foot positions every 5 seconds

5. Sideways Walking

Take a step right, and then put your feet together
Now take a step to the left and bring your feet together
Perform 10 steps in each direction

6. Foot Lifts

Stand for 10 seconds with feet together
Lift one foot half off the ground, heel first
Hold for 10 seconds

Tips To Prevent Seniors' Falls at Home

With the help of a caregiver, the following can be done to prevent falls and injuries at home:

Install rails along stairways and showers for stability
Enhance the home's light. As people age, vision declines, and dim lighting may lead to falls. Install night lights or keep a flashlight nearby.
Remove tripping hazards such as rugs, electrical cords, and boxes
Avoid wearing flip-flops. Seniors should avoid wearing flip-flops as they increase the chances of tripping on smooth or wet surfaces.

The exercises and home safety tips above can help you or an elderly loved one improve balance and prevent falls. If you need more help within East Alton, Fairview Heights, South Roxana, and Belleville, Senior Helpers has qualified caregivers that work with your beloved seniors round the clock to ensure they are in good health and enjoy a good quality of life.