Fitness for Fall Prevention

Independence-4-Seniors has been encouraging seniors in the Hinsdale and Chicago areas to get up and get moving. In addition to increasing strength and endurance and improving one’s quality of life, seniors can reduce their risk of falls through exercise.

According to the Centers for Disease Control and Prevention (CDC), one of the ways that older adults can stay independent and reduce their chances of falling is through regular exercise that focuses on increasing leg strength and improving balance. 

Balance is one of the functions that begins to deteriorate in our golden years, and loss of balance means a higher susceptibility to falls. There are a number of exercises that can help improve balance; any exercise program should build gradually to avoid burnout, boredom, or injuries. Ask your doctor if the following strength and balance exercises are right for you:

Knee Lifts: Try to lift your knee as high as your hip using a secure object to assist in maintaining balance. As you grow stronger, decrease the tendency to lean on a support, and try holding the leg up for 3 seconds or longer.

Point and Flex: While sitting, point your toes and then flex them. Repeat with both feet.

Toe Tapping: While sitting, tap your toes. Repeat with both feet.

Sit-to-Stand: When necessary, use a chair for support when standing and again when returning to a sitting position. Try to gradually decrease use of your arms as your legs get stronger.

Calf Muscle Strengthener: While holding onto a wall, chair or the kitchen sink, repeatedly raise yourself up and down on tiptoes. As your strength improves, go higher up on your toes and eventually try it on one foot at a time.

Shin Muscle Strengthener: Lean your back against a wall with your heels placed seven to eight inches away from the wall. Lift the toes of both of your feet off the ground as high as possible.

One-legged Stand: Hold onto a secure object during balance training, such as a sturdy chair. Lift one leg off the ground and try to maintain balance on your standing leg.

Also visit our previous blog to learn about Three Simple But Powerful Exercises for Older Adults.

If an elderly loved one in your life could benefit from increasing his or her physical activity while reducing fall risks, we can help! Independence-4-Seniors would love to talk with you about how we can assist your loved one. Give us a call any time at 630-323-4665 for a free in-home assessment, or fill out our simple contact form online to get started!