Nearly 9 in 10 seniors want to age in place and remain independent for as long as possible. But most haven't taken steps to stay safe and comfortable at home alone in their old age. One such step is practicing balance exercises that help with balance and fall prevention. Falls, the leading cause of injuries among seniors, can result in life-altering injuries such as hip fractures, head injuries, pelvic fractures, and wrist and rib injuries.
While it is impossible to prevent falls completely, seniors in Aurora-Geneva can reduce the risk of falling by improving balance and building strength through the five exercises below.
1. Sit to Stand to Help Balance and Fall Prevention
Sit to stand is a simple activity that engages leg muscles and improves body balance, which enhances stability.
- Find a sturdy chair of standard height and a support surface, such as a table, to be placed in front of the chair for support in case of instability.
- Sit on the chair with your feet hip-width apart.
- Without using your hands, lean your chest forward as you shift your weight and stand slowly.
- Sit back down and repeat the step above.
Do it ten times, twice a day. If up for the challenge, hold hand weights during the repetitions.
2. Tightrope Walk
Tightrope walk (also called heel-toe walk) is a simple exercise that improves balance in senior citizens. Here's how to do the tightrope walk.
- Stand up.
- Imagine there's a tightrope to the center of the room. If possible, mark the ground where the tightrope is.
- Step on the rope with the left foot with your hands held straight on your sides and parallel to the floor.
- Place the right foot directly in front of the left, with the right heel touching the left toes.
- Repeat the above two steps for ten steps forward.
- Walk backward to where you started.
- Repeat twice a day.
As balance improves, the imaginary tightrope can be made longer.
3. Foot Lifts
Foot lifts take a few minutes and can be done several times daily. They aid in balance and fall prevention.
- Find a sturdy chair or similar support.
- Stand with feet together for ten seconds.
- Holding on to the support, lift one foot half off the ground, starting with your heel.
- Hold the position for ten seconds.
- Repeat the above two steps for the other leg.
- Repeat for a few minutes.
As the senior progresses, they can get rid of the support.
4. Rock the Boat/Side Lunge
Rock the boat can improve joint strength and balance. Seniors in Aurora-Geneva can perform it using the steps below.
- Stand up, with feet hip-width apart. If unstable, have support like a table or chair.
- Balance weight across both legs, and keep the head level and shoulders back.
- Shift body weight to the left side by leaning to the left.
- You can keep both legs on the ground and bend the left knee for a side lunge, or keep your left leg straight or slightly bent and take the right foot off the ground to rock the boat.
- Stay in the position for a few seconds.
- Return to the balanced position and repeat the same for the other side.
Do it five times for each side, then gradually increase the repetitions as balance and strength improve.
5. Heel Raise
This exercise strengthens calf and thigh muscles, improving overall flexibility and balance.
- Stand behind a chair with your feet shoulder-width apart.
- Hold the chair for balance.
- Slightly bend your knees and lift your heels off the floor. Only the balls of your feet and the toes should touch the ground.
- Stay in the position for five seconds and return to the starting position.
- Do ten-fifteen repetitions.
Do this exercise twice a day to help with balance and fall prevention.
Help Your Senior Loved One Age in Place With These Exercises That Help With Balance and Fall Prevention
Although a senior loved one may want to age in place, the moment they start experiencing falls, it becomes harder for them to live a risk-free life. Falls can result in various catastrophic injuries that may make it impossible for them to age in place. The five exercises above should improve seniors' strength and balance, allowing them to live independently for as long as possible.
As they are aging in place, seniors need a caregiver. If you're in Aurora, Geneva, Plainfield, Batavia, Oswego, North Aurora, and the surrounding areas look no further than Senior Helpers of Geneva-Aurora. We are a premier provider of in-home senior care that offers a comprehensive suite of services and programs to support aging in place.
We can improve the quality of life for your senior loved one, whether through companion care or living assistance. Contact us today.