Fall prevention exercises for seniors

In the older age group fall is one of the major cause of health related problem. This is known to be the major cause of injuries (in the age group >65).

Therefore, some steps must be taken in order to prevent this problem. Here we have listed some home based health exercises which will build your strength and will help you to maintain your body balance.
Please ensure that you have a chair, wall – support or bench top nearby you before performing these exercises. These exercises should be done slowly and gently to make sure that you won’t get hurt.

1. Knee Raise

• Keep your arm on some solid material (like table, chair, furniture, etc.) which will help you in getting balanced.
• Slowly raise your leg up to hip level.
• Repeat the same with other leg.
• Repeat this exercise 8 – 10 times.

This exercise helps in climbing the staircase. Moreover, it will help you to get in/out of your car.

2. Side leg raise

• Keep your arms on some solid material (like table, chair, furniture, etc.) which will help you in getting balanced.
• Stand on one leg and slowly raise your other leg.
• Repeat the same with other leg.
• Repeat this exercise 8 – 10 times.

This exercise will help you in moving sideways. This will help you in maintaining your body balance when you have to take stress on your single leg.

3. Heel – to – toe walking

• Keep your arm on some solid material (like table, chair, furniture, etc.) which will help you in getting balanced.
• Stand in such a way that heel of one of your leg touches toe of another leg.
• Try this exercise by walking slowly through the floor.
• Repeat the same with other leg.
• Repeat this exercise 8 – 10 times.

This exercise will help you to go through a narrow space.

4. Step up your steps

• Hold the railing of staircase firmly.
• Slowly go a step upward and then downward.
• Repeat this 8 -10 times.

This exercise will improve your stability while walking through the staircase and other uneven surfaces.

5. Heel raise

• Keep your arms on some solid material (like table, chair, furniture, etc.) which will help you in getting balanced.
• Gently raise your heels and stand on your toe for some time.
• Then, slowly come back to your normal position.
• Repeat this 8 – 10 times.

This exercise will help you in climbing the staircase easily.

6. Sit to stand

• Sit down on a chair.
• Slowly stand up and keep your knees, slightly, apart from each other.
• You can close your hands if you want to make it a bit harder.
• After this lower yourself on the chair.
• Now, repeat this 5 – 6 times a day.

This will help you in sitting down / standing up from a chair / toilet seat / car.

So, here are some of the home based exercises. Hope you’ll implement them in your life and feel the change.