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Fall Prevention: Exercises and Tips

Posted by Community Senior Life on Mar 1, 2020 8:00:00 AM

 

Fall Prevention: Exercises and Tips_Community Senior LIfe

Each year, more than one in four seniors will experience a fall, but less than half will mention it to their doctor. Falls pose a pressing health concern for older adults, and preventing falls at home is the first step to ensuring safety.Community Senior Life understands how crucial fall prevention can be for seniors. Maintaining a safe and secure environment is one of our top priorities at our communities located throughout Alabama and Florida. We want to provide you with a few exercises and tips that can help decrease the risk of a fall occurring.

Balance & Strength Exercises

Though there are too many circumstances involved to completely eliminate the risk of a fall happening, there are ways to help decrease the likelihood of a fall, and prevent an accident from evolving into a medical emergency.

Balance and strength exercises are a key element to fall prevention and preventing falls at home. Here are examples of some exercises that can help improve strength and balance: 

Sit-to-Stand

Sit-to-stand exercises build leg strength and improve balance. To do this exercise, you will need a sturdy chair placed in front of a table or other surface (to provide additional support). Once you are in position and ready, as the name entails, you will rise from the chair and sit down.

 

 

Heel Raises

Heel raises set out to improve the strength of our hips, knees, and overall balance. To ensure your well-being and safety, you will need a sturdy chair to hold onto for added stability. Positioned behind the chair, you will begin by lifting the back of your feet while your toes are still planted.

 

Toe Raises

Toe raises are, essentially, the opposite of heel raises. Instead of balancing with your toes, you will balance with your heels. Lift your toes while having your back against a wall or holding onto a chair in front of you. This exercise aims to build strength in our shins and improve balance.

Heel-Toe Stand

For this exercise, you will need to stand with your back straight and a slight gap between your feet, one slightly behind the other, in a straight line. Stay in the position for an upwards of 10 seconds, then return to your normal stance.

 

 One Leg Stand

This balance and strength exercise requires you to balance on one leg while using a sturdy chair or tabletop to support yourself. Gripping the back of the chair or the side of the table, you will lift one leg, and balance yourself on the leg that is firmly planted on the ground. Remain in this position for 10 seconds, or however long you can comfortably hold the position.

 

Balance and strength exercises are helpful steps when it comes to fall prevention. There are additional exercises that we did not list here that can aid in this, as well. Like with any exercise regimen, we recommend speaking to a healthcare professional before starting any new physical activity.

 

This balance and strength exercise requires you to balance on one leg while using a sturdy chair or tabletop to support yourself. Gripping the back of the chair or the side of the table, you will lift one leg, and balance yourself on the leg that is firmly planted on the ground. Remain in this position for 10 seconds, or however long you can comfortably hold the position.Balance and strength exercises are helpful steps when it comes to fall prevention. There are additional exercises that we did not list here that can aid in this, as well. Like with any exercise regimen, we recommend speaking to a healthcare professional before starting any new physical activity.

Bone Density & Diet

Exercise is beneficial, but your diet plays a significant role in preventing falls from turning into a more severe incident. Nutrients like calcium and vitamin D work in our body to maintain and build bone density while also help ward off diseases like Osteoporosis.

However, a vitamin D deficiency is one that can often go unnoticed. Before making changes to your diet or adding supplements, we encourage you to express any concerns you may have to a healthcare professional and inquire about the best next steps for your situation.

Safety at Home

Preventing falls at home also includes taking measures to make the house a safer and more secure environment. For example, decluttering the house to clear space is one such way to help reduce the chances of a fall occurring.

Ensure that all walkways are clear of obstruction (items such as boxes, cords, and loose rugs are all potential tripping hazards). Make sure your home and frequently walked paths are well lit and clear of impediment. If your house has stairs, check that the railings are stable and secure, as they may lose their sturdiness with age and usage.

The bathroom is one particular room that may require added attention due to slippery and wet surfaces. Adding grip bars and non-slip mats in and out of the bathtub can provide another level of safety and reduce the risk of a slip or fall.

Community Senior Life communities throughout Alabama and Florida offer independent living, assisted living, and memory care services. Each community, regardless of service, is thoughtfully designed to provide residents with a safe and secure environment where they can fully enjoy their retirement.

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