4 Exercises That Help With Balance and Fall Prevention

As people grow older, they become more at risk for falling. This can be due to a variety of things, but one very common issue is balance. Thankfully, there are certain exercises out there that can help older individuals to improve their balance, thus helping them to avoid falling accidentally. There are also Senior Helpers of Whittier-Downey, who can provide a lot of help.

Here are four examples from Senior Helpers Whittier-Downey of great exercises that help with balance and fall prevention. 

Sit-To-Stand Exercise

One exercise in particular that can be very helpful when it comes to improving balance is the sit-to-stand exercise. This involves a chair that is of standard height for the senior to sit on. During the exercises, the senior will carefully sit down in the chair and then stand back up again. This involves leaning their chest forward, squeezing their glutes, and then using their legs to come into a standing position. Having a counter or table in front of the older individual will give them something to grab onto if they need it and can help them complete the exercise. This can be repeated 10-12 times to help strengthen these muscles. 

Lateral Steps

Another great exercise is a lateral step. During this exercise, the older individual will stand behind a countertop or other sturdy surface that they can hold onto and will step their left foot out laterally and then back in. They will begin this exercise holding onto the counter and can then release the counter if they feel sturdy enough. This exercise is then repeated while stepping their right leg out laterally. Around 10 reps per side is a good target to aim for, or 30 seconds per side.

Stand On One Foot

While still using the countertop for support, a senior can also practice standing on one foot. This is a great exercise to improve core stability and thus improve balance overall. The senior will carefully lift one leg up in a bent position going behind them. If possible, they will also remove their hands from the countertop at this point to check their balance. Just as with other moves, repetition is key to building those muscles and creating better balance, so 10-12 reps or 30 seconds per side, one or more times per day, is a good idea.

Leg Raises

Doing leg raises in a chair can help to improve overall balance as well, which can go a long way in reducing the risk of falling. Leg raises are done by having the senior sit in the chair, with only their toes and the ball of their feet on the ground. From there, they will carefully lift one leg at a time but will be careful not to lock out their knees. Once the leg is up, have the senior hold it for about 1-2 seconds and then carefully bring it down again. Repeating 10-12 reps per leg is very effective.

Doing all of these exercises is incredibly important, but what is most important is that the senior is kept safe while doing these exercises and others. A great way to make this happen is to hire a Senior Helpers of Whittier-Downey to be with them. The Senior helper can be there to assist or simply watch and encourage. In any case, having the Senior Helper there will be incredibly beneficial.

To learn more about Senior Helpers, contact us today.