The CDC shares that as many as one in three older adults fall each year, and surprisingly, less than half of them discuss those falls with their physicians. When a senior falls, even if it does not lead to serious injury, they can develop an enhanced fear of falling, which can result in limited activities, reduced mobility, less exercise, and eventually, a greater risk of another fall.
In our last blog post, we shared some home modifications you can make to improve safety at home and lower the risk of a fall. Additionally, there are some fall prevention exercises seniors can do regularly that will build muscle strength and improve balance while also giving the senior more confidence and enhancing overall wellbeing. Check with the senior’s doctor first, and then try the fall prevention exercises below:
- Leg Lifts: Lift the knee as high as your hip (if possible), using a sturdy object like a chair to maintain balance. Hold the leg up for at least three seconds.
- Flex and Point: In a seated position, point the toes and then flex them. Repeat with both feet.
- Toe Taps: While seated, just tap the toes, repeating with alternating feet.
- Sit-to-Stand: Using a chair for support, stand and then return to a seated position. Try to gradually decrease reliance on the chair as the legs are strengthened.
- Calf Muscle Strengthening: Holding onto a wall, chair, or counter, repeatedly rise up and down on tiptoes. As strength is increased, attempt to go higher up on the toes and eventually try the movement on one foot at a time.
- Shin Muscle Strengthening: Stand and lean against a wall for support, with heels 7 – 8” from the wall. Lift the toes of both of feet off the ground as high as possible.
- One-Legged Stand: Hold onto a secure object, raise one leg off the ground, and maintain balance on the standing leg.
Falling at home can be devastating for a senior. Contact CareFor, the Austin senior home care experts, to learn more about how to help someone you love reduce fall risk and improve safety. Call us any time at (512) 338-4533 or complete our simple online contact form to get started, and learn more about our award-winning Austin caregiving services in the nearby areas.