Are you worried about falling? Just because you’re growing older doesn’t mean you’re automatically going to take a spill or two — it’s all about strengthening your core balance. Many senior citizens fear falling and unknowingly alter their posture to compensate. However, that could be what is making you MORE susceptible to falls.
Do you find yourself leaning forward when you walk so that in case you do stumble, you can fall forward and catch yourself on your arms? This poor posture isn’t the ideal form for your body to take and your center of gravity is off-kilter — leading to a higher chance for you to become off-balance. Your hips and knees are enduring a stronger and unnatural strain, plus the front of your feet are now bearing much of your weight. As a result, your stride becomes more of a shuffle because you are taking smaller steps with your feet not leaving the ground as much. Our 3 Simple Fall Prevention Exercises for Seniors can help!
Eliminating all other factors that can cause instability, such as medications that make you dizzy and underlying conditions such as heart disease, diabetes, etc., the easiest way you can prevent falls is by incorporating a light exercise and stretching routine. And you don’t have to work hard and break a sweat; the point of this is to strengthen those muscles and keep them in tip-top shape to be able to support you!
3 SIMPLE FALL PREVENTION EXERCISES FOR SENIORS
So are you ready to begin? At American House, we are committed to helping seniors live their best lives. In fact, several of our locations have iBalance machines to help our residents exercise and reduce the chances of falling.
If you don’t have an iBalance machine at your disposal, you can still start stretching:
This exercise will strengthen the back of your legs, helping your balance and comfort leaning backward.
- Stand behind a chair, with your hands on the back.
- Using the strength in your legs, stand up and down on your toes. Repeat 10 times.
- Try not to balance with your arms; the ideal goal is to do this without using the chair for support.
SIT AND REACH
This exercise strengthens your core muscles, which helps improve your balance.
- Sit on a chair and place your feet flat on the ground.
- Extend your arms straight in front of you and reach forward (not down).
- Focus on using your hips, not your shoulders or your back, to stretch forward.
- Sit back, straight up. Repeat 5 times.
This exercise will help strengthen your hip movements, which will help stabilize your walking.
- Stand behind a chair, with your legs on the back of it.
- Lift and extend your right leg to the side. Keep your knees straight and your toes pointed forward.
- Slowly return your leg back to the ground.
- Repeat 10 times. Switch legs and repeat 10 times.
BEFORE YOU EXERCISE
- ALWAYS check with your doctor before starting any new exercise or stretching program.
- Wear proper attire: Loose clothing and shoes with support.
- Hydrate. Drink water before, during and after any workout.
- Stretch — before and after you exercise.
Want to learn more about staying healthy as you age? Check out the programs and amenities we have at American House Senior Living Communities! Give us a call today at (248) 579-4422 to schedule a tour or visit us online at www.americanhouse.com.