Prevent senior 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 death. That’s why it’s so important for older adults to exercise regularly to reduce fall risk.
We found a helpful free video from Dartmouth Health with an effective 15 minute exercise routine for seniors.
The video demonstrates 10 standing exercises that prevent falls by strengthening essential muscles and balance skills.
10 exercises for seniors in an easy 15 minute home routine
These 10 simple home exercises for seniors are done in a standing position.
They increase balance and strength for movements that your older adult needs for everyday activities.
The exercises can easily be done at home using household objects like tables and chairs for support.
The only recommended equipment that you might not already have is a resistance band.
Use the video like 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, just turn up the volume and follow the spoken instructions to be guided through the routine.
Pro tip: In exercise 3 (hip extension), we think using the resistance band might increase fall risk and isn’t needed to benefit from the exercise. If more resistance is needed, try using light ankle weights instead.
Safety first to prevent accidents
The most important thing is to make sure your older adult won’t fall or hurt themselves while exercising.
To make sure they’re steady and strong enough, stand close by while your older adult tries the routine for the first time and until you feel confident that they can safely do the movements on their own.
If this routine seems too advanced or unsafe for their current physical level, try these 3 easy balance exercises or these seated exercises instead.
10 standing exercises for seniors improve balance and strength
These 10 standing exercises target different areas of the body that help your older adult get up, sit down, move around, and stay balanced.
These exercises build strength in:
- Thighs
- Back of hip
- Front of lower leg
- Calf
- Upper back (for better posture and balance)
They increase flexibility for easier movement and walking by stretching:
- Calf muscles
- Back of thighs
And they improve balance by:
- Stabilizing the pelvis
- Practicing and training the brain to coordinate and stabilize the body
Next Step Try this easy 15 minute exercise routine from Dartmouth Health (16 minutes)
Recommended for you:
- 10 Simple Fall Prevention Exercises Seniors Can Do at Home
- 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength
- At Home Mobility Test Increases Safety: Timed Up and Go
By DailyCaring Editorial Team
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