Prevent falls with simple home exercises
As they age, people naturally lose balance, strength, and flexibility. This increases the risk of falling, which is a big problem for older adults. Falls often lead to serious injury, loss of independence, and sometimes even death.
That’s why it’s so important for seniors to exercise regularly to reduce fall risk. We found a free video with an effective 15 minute exercise routine. It takes your senior through 10 exercises that strengthen essential muscles and balance skills.
Be aware: These exercises are recommended for seniors who can stand with minimal support.
Get 10 home exercises in a 15 minute routine
These 10 simple home exercises increase balance and strength for movements that your older adult needs for everyday activities.
They can easily be done at home using household objects like tables and chairs for support. The only recommended equipment is a resistance band.
This video is a virtual exercise instructor
This video is useful because it’s a full routine with clear directions that can be easily followed. After the initial learning period, your senior can turn up the volume, follow the spoken instructions, and be guided through the routine.
DailyCaring tip: In exercise 3 (hip extension), we think using the Thera-Band is too dangerous and isn’t needed to benefit from the exercise. If more resistance is needed, use ankle weights instead.
Safety first to prevent accidents
Make sure your older adult is steady and strong enough to handle the exercises before encouraging them to use this routine regularly. A few times a week or more would be great!
The most important thing is to make sure your senior won’t fall or hurt themselves while exercising. The first few times they try any new exercises, someone should stand close by until they can safely do the movements on their own.
How these exercises improve balance and strength
These 10 exercises target different areas of the body that help your senior get up, sit down, move around, and stay balanced.
Build strength in:
- Back of hip
- Front of lower leg
- Upper back (for better posture and balance)
Increase flexibility for easier movement and walking by stretching:
- Calf muscles
- Back of thighs
Improve balance by:
- Stabilizing the pelvis
- Practicing and training the brain to coordinate and stabilize the body
You might also like:
— VIDEO: Easy & Effective 10 Minute Chair Exercises for Seniors
— VIDEO: 5 Easy Balance Exercises for Seniors Using a Walker
— VIDEO: Seniors Get Up From a Fall More Easily Using Creative Tips
By DailyCaring Editorial Team
Image: CF Store HK