Help Prevent Falls with Balance Exercises

The Centers for Disease Control and Prevention’s latest statistics show that one in four Americans aged 65 years and older falls each year.  Falls are the leading cause of fatal and nonfatal injuries among older adults, and the number of falls will continue to increase as America’s baby boomers grow older.

While these are worrisome facts, experts say there are some simple exercises seniors can do to help prevent falls and maintain their independence. Remember a common injury caused by an elderly person falling is a hip fracture that can seriously impact their life.  

Most balance exercises are easy to learn and do, do not require special equipment or a trip to the gym, and can be done anywhere.  The Mayo Clinic explains that while many exercises including walking can help maintain good balance, there are specific exercises targeted at improving a senior’s balance and stability.  They do caution however that if you have severe balance problems or an orthopedic condition, to get your doctor's okay before starting balance exercises.

Examples of balance exercises include: standing on one foot, walking heel to toe, back leg raises, and side leg raises.  To do the standing on one foot exercise, stand behind a sturdy chair; gripping for balance, lift one foot off the floor.  Hold for 10 seconds and then repeat with the opposite leg.  Repeat the exercise several times and increase the repetition as your strength increases.   

Walking heel to toe is done by positioning the heel of one foot in front of the toes of the other foot.  Your heel and toes should be touching.  Now select a spot ahead of you and focus on it to help keep you steady as you walk.  Try to step forward for as many as 20 steps.  Be sure to ask your healthcare provider for other balance exercises.

Along with resort-style amenities and care services (Alzheimer care, memory care), MorningStar of San Jose will offer exercise classes to improve balance, strengthen muscles, and increase joint flexibility.  Our various enrichment activities and wellness programs are designed to enhance and support our residents’ physical, mental, spiritual and social connections.  Please visit our website for more information about our beautiful new senior living community opening in June 2023.

This post is for informational purposes only.  Please consult your healthcare provider before starting any exercises.  
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