Did you know that every 15 seconds, an older adult is recorded for emergency room treatment due to an accidental fall? The Foundation for Chiropractic Progress outlined five fall prevention exercise categories in their article “Exercises to Prevent Falls.”
Intentional strength exercises make muscles stronger, improve balance and enhance endurance, which in turn can help prevent major tumbles for older adults.
Here are some exercises to give a try and see how they improve stability. Be sure to stand by a wall or have a backed chair handy for potential needed support.
- Balance on one foot. Hold for at least 30 seconds.
- Sit and stand up without using your hands.
- Stand on your toes. Hold for at least 30 seconds.
- Hold on to a solid support for balance.
- Stand up with your back straight and slightly bend both knees.
- Stand on your tiptoes as high as possible.
- Slowly place your heels to the floor. Repeat 5-10 times.
- Hold on to solid support. Stand with your back straight, feet shoulder-width apart, and bend both knees slightly.
- Lift one leg straight back behind you. Then, bend your knee and bring your heel toward your backside.
- Slowly lower your leg back to a standing position.
- Sit in a chair with your feet on the floor.
- Straighten one leg out in front of you.
- Slowly lower it back down.
Stretch Your Leg Back
- Sit in a straight-back chair.
- Put one foot on a low stand in front of you.
- Straighten your leg on the stand.
- Reach your hand toward the foot and hold the position for 10 to 20 seconds.
- Sit up again.