As seniors age, they often experience a decline in muscle strength and reflexes, making them more prone to falls and difficulties in regaining balance if they do fall. Each year, around 36 million seniors experience falls, leading to over 32,000 deaths. Furthermore, 1 in 5 falls results in serious injuries such as head trauma or broken bones.
Boom Health has compiled a list of effective fall prevention exercises that seniors can perform at home:
1. Single-leg balance. Stand on one foot with your eyes open, holding the position for 10 seconds and gradually working up to 30 seconds. Repeat with your eyes closed and then switch legs. Perform this exercise 5 times on each side.
2. Heel-to-toe walk. Walk in a straight line by placing the heel of one foot directly in front of the toes of the other foot. Complete 20 steps. If necessary, use a counter or support for balance and work up to doing it without assistance.
3. Sit-to-stand. Sit at the edge of a chair with your feet flat on the floor. Lean forward and stand up without using your hands for support. Sit back down and repeat this exercise 10 times.
4. Standing heel raises. Stand behind a chair with both hands resting on the back for support. Keep your feet shoulder-width apart and raise your heels off the ground, placing all your weight on the balls of your feet. Repeat this 10 times.
5. Hip circles. Stand with your feet hip-width apart and place your hands on your hips. Make circular movements with your hips, then reverse direction. Perform 5 circles in each direction.
6. Standing toe touches. With your feet slightly less than shoulder-width apart, bend from your hips and reach towards your toes, keeping your legs straight. Repeat this movement 10 times.
7. Standing hamstring curls. Start in the same position as the standing heel raises. Lift one leg so your heel touches your buttocks, hold for 3 seconds, then lower your foot to the ground. Complete this 5 times per leg.
The Boom Health app allows you to manage your loved one’s home care in one app and takes the stress out of organizing care. Download the app on the App Store or Google Play Store.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
