Simple Fall Prevention Exercises Seniors Can Do At HomeThursday, June 10, 2021
Stay safe and prevent falls, but be safe while exercising too!
It may seem challenging at first, but once you get the hang of it- make it a weekly routine starting with a couple days per week and then you can build up the number of days a week and increased repititions!
Exercise 1 – chair sit to stand
From a standing position, reach back to the armrests to use as a guide and extra support and slowly sit down in the chair. Be sure to use the leg muscles and not drop down into the chair.
Then, from the seated position, use both legs and arms (pushing down on armrests) together to stand up. Then, pause for a moment. Repeat.
Work toward a goal of 10 repetitions, feeling steady and confident the whole time.
Exercise 2 – marching in place
Hold on to a sturdy chair back or a countertop. Stand with good posture and bring knees up toward the chest, like marching in place.
Do this slowly and deliberately, using muscles instead of momentum. Aim for 10 knee raises for each leg, or 20 marching steps.
Exercise 3 – side leg raise
Hold on to a sturdy chair back or a countertop. Stand with good posture and raise leg out to side – keeping toes pointed straight ahead toward the chair or countertop.
Do this slowly and deliberately, using muscles instead of momentum. Avoid leaning forward or dipping the upper body to the opposite side while raising the leg. Aim for 10 repetitions on each side.
Exercise 4 – back leg raise
Hold on to a sturdy chair back or a countertop. Stand with good posture and raise leg straight behind the body – keeping the leg straight (don’t bend knee).
Do this slowly and deliberately, using muscles instead of momentum. Avoid leaning forward or using a rocking motion while raising the leg.
Exercise 5 – toe to heel
Hold on to a sturdy chair back or a countertop. Stand with good posture and rise up on toes with heels in the air.
Then, lower feet flat onto the floor. Rock back on heels to lift toes into the air.
Exercise 6 – balance on one leg
Stand in front of a counter or between two study chairs of the same height.
Hold on to the supportive surface and bend the knee to raise one foot and balance on one leg. Put that foot down and then repeat using the other leg.
Aim to balance for 10 – 15 seconds on each leg.
Start with both hands holding on for support. As your older adult progresses, increase the challenge by using only one hand and then no hands.
Exercise 7 – heel toe stand
Stand between two study chairs of the same height and hold on for support.
Slowly move one foot alongside the other until it’s directly in front and inline with the other foot. Stand and balance in that position.
As your older adult progresses, move the feet farther apart while still keeping them in line.
Exercise 8 (more challenging) – heel toe walk
Stand next to a countertop and hold on with one hand. It’s best to use a cane or another person to provide support on the other side.
Walk along a straight line, placing the heel in front of the toe.
Do not do this exercise if your older adult doesn’t seem steady enough. It’s best to be safe.
Exercise 9 – side twist
Stand with two study chairs of the same height on each side of the body. Place feet about shoulder width apart.
Turn, using the whole upper body and head, and touch the chair on one side. Then, turn and touch the chair on the other side.
Exercise 10 – side twist on one leg
To make exercise 9 more challenging, do the same exercise while balancing on one leg.
Be safe when attempting this, keep hold at all times or have someone standing by and ready to help.
Remember...a body in motion stays in motion!