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Learn how to prevent falls with these simple and easy home exercises.
As people age, they typically lose balance, strength, and flexibility. This increases the risk of falling.
That’s why it’s important for older adults to regularly do exercises that focus on improving these functional areas. Watch these three helpful short videos from Eldergym with simple at-home balance exercises that help seniors reduce their risk of falling.
Prevent accidents while exercising
The most important thing is that your older adult doesn’t fall or hurt themselves while exercising. For safety, they should stand next to a stable chair or kitchen counter, as mentioned in the videos. And the first time they try a new exercise, it’s a good idea for someone to stand close by or hold on to them until you’re sure they can do it safely on their own. For seniors who are less steady on their feet, a simple gait belt could help you safely steady them.
3 at-home balance exercises to prevent senior falls
These three balance exercises from Eldergym reduce senior fall risk by increasing the ability to stay balanced while walking or doing everyday activities. They’re all simple and can easily be done at home – a few minutes of exercise each day can make a big difference.
1. Single leg stand (2 minutes)
Steps for this exercise:
Stand with feet together and arms at sides.
Bend one leg at knee to lift foot back. Balance on the other leg.
Hold for 10 seconds, then return to the starting position.
Repeat using the other leg.
To provide balance support, place sturdy chairs to the front and/or to the sides. To help with balance, slightly raise arms.
2. Raise arm and leg together (2 minutes)
Steps for this exercise:
Stand with feet together and arms at sides. With the right hand, hold on to a chair back for support if needed.
Raise left arm straight up overhead. Then, raise the left leg off the floor, keeping the leg straight.
Hold for 10 seconds, then return to the starting position.
Repeat on the other side of the body.
3. Heel to toe walk (2 minutes)
Steps for this exercise:
Begin by standing with one foot directly in front of the other, so they’re both on the same imaginary straight line.
Step forward, placing one foot directly in front of the other, heel to toe. Pretend to walk along that invisible line.
Continue to step forward, placing one foot directly in front of the other.
For balance support, begin practicing this exercise in the kitchen so you can walk along and hold onto the counter. Or, hold someone’s hand for added support and safety.
We hope this information is helpful to you in the important work you do as a family caregiver.
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