As we get older, we tend to sit and sleep more which causes us to lose our balance and strength. We are more likely to have a fall. So what is the big deal you ask?? You fall and you just get back up again. It’s not that easy for seniors. Falls can cause injuries and permanent damage at any age but seniors are more susceptible. I have done some research and have found five simple exercises I want to share with you to help reduce your chances of falling or someone you love.
Side leg raises
What it does: Strengthens muscles on the side of the hip and leg that contribute to stability while standing and walking.
How to do it: Stand behind a sturdy chair, facing it, with hands resting on the chair back. Place feet shoulder width apart with knees, hips and shoulders aligned. Shift weight slightly to one leg while flexing the opposite foot and lifting the opposite leg out to the side. Do five-15 repetitions per leg.
Weight Shifts
What it does: Strengthens muscles around the belly button to help senior better maintain their center of gravity.
How to do it: Stand behind a study chair with hands resting light on the chair back. With feet shoulder width apart and knees slightly bend, shift weight fully onto one leg, hold for two seconds and then, in a fluid motion, shift weight to the other leg. Performing this exercise correctly will result in a controlled swaying motion from side to side. Do five repetitions on each side, for a total of ten weight shifts to start with and then build up to 15 or 20 repetitions.
Heel to Toe Raises
What it does: Improves muscle tone and strength in the calf muscles, which perform a key function in walking with stability.
How to do it: With both feet hip width apart and hands resting on the chair back, slowly shift weight onto the heels while lifting the toes, then gradually roll onto the toes while lifting the heels. Start by repeating this sequence for five repetitions, building up to 15 repetitions.
One-legged Stand
What it does: Improves strength in the core and hip muscles.
How to do it: Stand beside the back of a chair, with one hand placed on the chair back. Standing tall and looking straight ahead, shift weight onto one leg, and then carefully raise the other knee in front until the upper thigh is parallel with the floor. Hold this position for 30 seconds, then repeat on the other side. At first you may not be able to hold up the leg for a full 30 seconds. In this case, work to gradually increase the length of time over several sessions.
Heel to Toe Walk
What is does: Promotes balance
while walking.
How to do it: Just as it sounds, this exercise involves slowly walking while placing the heel of one foot directly in front of the toe of the opposite foot. Be sure to stand tall with good posture and lookout ahead of yourself.
If you are noticing balance issues or weakening in yourself or a loved one, please give these a try. At Fox Hollow, we exercise daily from 9:30-10am, Monday to Friday. Please come join us. It is a great way to start your day. Fox Hollow is located on the corner of Butler Market and Studio Rd in Bend.
Katherine Bolster, director of marketing, Fox Hollow Independent and Assisted Living, 2599 NE Studio Rd., Bend, 541-383-2030
Simple Exercises to Help Seniors Reduce Falls
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