Falls Prevention Exercises
Statistics from the U.S. Center for Disease Control and Prevention (CDC) show that one in every four Americans over the age of 65 suffers a fall every year. Falls can be extremely dangerous and lead to broken bones and even death, but you can do your part to lower your risk.
You can start by having your doctor help you through a fall assessment; it can help identify particular risks that you can correct. These include a variety of factors that range from medication side-effects to potential hazards in your home.
One thing, however, that everyone can do to decrease their risk of falling is engaging in regular exercise.
CHC has a look at four of the best exercises you can do to prevent falls.
- Sit-to-Stands
Sit down in a chair with sturdy arms. Brace yourself on the arms and use the upper half of your body to help you rise out of the chair. Then, slowly lower yourself back into the seat until you’re sitting back down. Do 10 repetitions.
- Chair Leg Raises
You can do this in the same chair. Start in a sitting position. Hold onto the bottom of the chair with both hands, then extend one leg straight out. While doing that, bring your knee in toward your chest while keeping your upper body still. Extend your leg back out and lower your foot to the original position on the ground. Do five reps on each leg and work your way up to 10 each.
- Alternating Lunges
Stand with your feet hip-width apart and move your chair to the side, so you can hold it for balance. Keep your back straight and step forward with one foot. Then bend the knee of the other leg and get it as close to the ground as you can. Return to your original position and repeat it with the other leg. Do five reps on each leg and work your way up to 10 each.
- Slow Toe Touches
Stand up straight with your feet together. Slowly roll your upper body down, extending your fingers toward your toes. Only go as far as you can. Return to a standing position and do this 10 times. With practice, your flexibility should improve.
