Exercise as Fall Prevention - 7 Exercises Seniors Can Do
Nov 17, 2021
Integrating exercise into your daily life routine is an important step in fall prevention.
According to the Center for Disease Control (CDC), one in four Americans age 65 and older falls each year. Each fall doubles a seniors risk of falling again. By practicing a few gentle exercises at home on a regular basis, you can gain strength and improve balance and coordination whichdecreases the risk of falling.
Exercises for fall prevention are effective and can also be fun. Moving increases the flow of oxygen to the body and the brain and can improve mood as well as balance and strength. Getting your loved one moving is one way to prevent falls, however there are many others including lighting, and fall prevention home improvements inside and outside.
Here are 7 Exercises recommended for Fall Prevention:
1. Side to side stretch. Sit up straight in your chair and pull your shoulder blades together. Then gently move your head from side to side. Looking right as far as you can and then moving your head to the left as far as you can. You should feel a slight stretch, but not so much that you hurt yourself.
2. Up and down stretch. Put your two hands on your chest and hold down. This prevents you from leaning back while stretching and isolates the movement to your neck. Lean your head up and look up to the sky, feel your neck stretch. Then gently look down and pivot your neck from the base of your skull. As you look down, tuck your chin.
3. Make your neck longer. Put your two hands on your chest again to stabilize your upper body. The idea of this exercise is to make your neck longer by stretching your ears up. Tilt your head from side to side, left ear reaching to the sky, stretching the side of your neck. Then tilting in the opposite direction with your right ear reaching up.
4. Chin stretch. This exercise helps to properly realign your head over your shoulders. Again, holding your hands on your chest to stabilize your upper body. Look straight ahead, move your head forward then back. As you move your head back your chin should align underneath. If you make a double chin you are doing this correctly.
5. Shoulder curls. Begin by loosening up by simply rolling your shoulders back in circles. Do this five or ten times and then reverse direction and roll your shoulders forward five or ten times. This warms up the muscles in your shoulders and improves limited mobility.
6. Cross arm stretch. Starting with your right arm, stretch it across your upper body toward your left shoulder. You either then hold onto your left shoulder or keep your arm straight and use your left arm to support it. Hold it for a few seconds until you feel the stretch through the shoulder blade. Let go and do the same with your left arm.
7. Triceps stretch. Another good stretch for your triceps is to take your right arm bent at the elbow and bring it up toward the sky stretching your elbow up and back just a little. Repeat
An exercise routine such as walking, or dancing can provide balance and strength, cognitive function, promotes sleep, and it aids in preventing falls- says Katie Munsell Director of Care at Home Care Assistance of North Collin County.
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