The risk of falling grows as older adults age. But seniors can proactively work to improve their fitness levels, joint health, flexibility, and balance to minimize the risk of falls and protect their bodies.
Senior Helpers Metairie is committed to providing quality in-home care and education for older adults in Metairie, New Orleans, Kenner, and Westwego. Falling or tripping can result in broken bones and even more serious injuries. For this reason, it's a good idea for older adults to participate in the right exercises to minimize the risk of falls. When done correctly, engaging in regular exercise can:
- Improve muscle strength and flexibility
- Improve your balance
- Increase the duration of your activity level
Today we're going to share four low-impact exercises that will help older adults improve their balance, improve joint health, and increase strength.
Sit-to-Stand
One simple exercise that seniors can try is called sit-to-stand. This exercise builds leg strength and improves balance.
Steps:
- Begin by sitting in a comfortable chair at standard height. You should also have something sturdy in front of you to reach for support, such as a countertop. Be sure that it isn't a chair that will slide or roll. Sit with your feet flat on the ground with your buttocks at the edge of the seat.
- Shift your body weight forward where your chest is leaning just over your toes. Squeeze your glute muscles and slowly rise to a standing position.
- Slowly sit back down and repeat the process again.
Heel-Toe Walk
A heel-toe walk is a great way to improve balance.
Steps:
- Stand with your arms straight out and your feet side by side.
- Before taking any steps, it's important to focus on the spot in front of you.
- Begin taking a step forward by placing the heel of the front foot directly in front of the toe of your back foot. When done correctly, the heel should be touching the toe.
- Proceed to take about 10-20 steps for as long as you are comfortable.
One-Legged Balancing
One-legged balancing is one of the most effective exercises to help senior adults improve their balance and mobility.
Steps:
- To begin this exercise, start by standing next to something that can be used as support, such as a countertop or wall.
- Once you're ready, start with your feet at hip-width and your hands on your hips.
- Lift one leg while bending at the knee. Hold this position for up to 30 seconds.
- Alternate legs and repeat this activity about five times.
Weight Shifting
Weight shifting is an excellent way to improve coordination and strengthen muscles.
Steps:
- Before beginning this exercise, find something for support, such as a wall or countertop.
- Stand with your feet at hip-width.
- Shift your weight to one side and lift your opposite foot off of the floor
- Hold this position for as long as you're comfortable, but no more than 30 seconds.
- Shift your weight to the other side and repeat the process.
Quality and Compassionate In-Home Care in Metairie
Senior Helpers Metairie offers a comprehensive suite of programs and services that support aging in place. The risk of falling increases for senior adults, but implementing the right exercises can help manage this risk. If your senior loved one needs quality in-home care, contact us today to learn more about our services.