Exercise Can Help Reduce the Risk of Falling for Seniors
Loss of balance and falling are very valid fears for many seniors. The risk of falling rises with age and these risks can increase if a senior lives alone. Approximately 36 million older adults fall every year, but many of the injuries from these types of falls can be prevented with proper exercise that focuses on improving balance.
Easy Exercises for Better Balance
An important benefit of exercise for seniors is a notable improvement in their balance. Many useful exercises can be done in a home setting and are key to helping your loved one successfully age in place. Senior Helpers' in-home caregivers can provide the additional care, support, and companionship to encourage seniors to improve their balance through exercise at home. Some easy exercises to perform at home include:
- Single-Leg Raise – Stand straight with both feet together. Focus on a spot directly in front of you and maintain good posture by keeping your shoulders back and down, your abdominal muscles tight, and your chest lifted. Lift one foot off the floor a few inches while bending your knee and balance on the opposite leg. Hold for 30 seconds, lower, and repeat on the other side. If necessary, hold on to the back of a chair while you build good balance. Repeat 10 times per side.
- Sit-to-Stand – This exercise improves balance by building muscle strength in the legs. Start in a seated position in a chair with your feet flat. It is best to perform this exercise in front of a table in case you lose your balance and need support. Slowly come to a standing position using just the muscles in your lower body, then slowly return to a seated position. Repeat this exercise 15 times.
- Heel-to-Toe Walking – Focus on a spot in front of you, then place the heel of one of your feet directly in front of the other. Take a step forward, again placing the heel of your foot in front of the other foot's toes. Repeat this until you reach the spot you were focusing on, then turn and return to the original spot. Repeat this exercise three times.
- Toe Lifts – Stand straight with arms directly in front of you, holding onto the back of a chair or placed against a wall. Slowly rise onto your tiptoes, hold this position for a few seconds, and then slowly lower back down. Repeat this exercise 20 times.
Walking for Strength
An individual receiving home care from a Senior Helpers caregiver can greatly benefit from regular walks together. Walking can reduce the odds of a serious fall. Some of the benefits of regular walking include:
- Strengthening of muscles and bones
- Improved balance
- Increased blood circulation and reduced blood pressure
- Joint flexibility
- Maintaining a healthy weight
In addition to the health benefits, getting out for a walk around the block can help boost mood and energy levels for seniors, especially when doing so with a trusted companion.
We're Here for You
Our professionally trained, bonded, and insured caregivers at Senior Helpers of Greater Oklahoma City know the value of helping seniors age in their homes. We are committed to ensuring the health, independence, and safety of your loved one, including helping them get the exercise they need to remain agile and safe while they're on the move. Contact us today to learn more about the many customized, one-on-one in-home care services we offer!