For More Effective Fall Prevention, Include Balance Exercises

According to the National Institute of Health (NIH), every year more than a third of people over the age of 65 suffer from a fall, and many of those accidents require a trip to the emergency department.  In addition to serious injuries, some falls even result in death.  To help mitigate the risk, experts recommend that along with safety modifications to the home that elderly adults also do balance exercises.

Balance exercises are relatively easy-to-do and can improve both your balance as well as increase lower body strength.  Ask your doctor for some suggestions or take a look at the Internet. Most do not require special equipment other than someone to assist you if needed.  The exercises can be done throughout the day and each one only takes a few minutes to do. 

One example of a balance exercise is called Tightrope Walk.  This easy exercise improves balance, posture, and core strength.  Start in a standing position and lift your arms extending them out to your sides.  Now walk in a straight line keeping your gaze focused on a fixed point in the distance.  Each time you raise your foot, pause with it in the raised position for 2 to 3 seconds.  Alternating your feet, continue for 20 to 30 steps.  

Another exercise is Rock the Boat, which starts by standing with your feet hip-distance apart and extending your arms out to your sides.  Lift your left foot off the floor and bend your knee to bring your heel toward your bottom holding it there for up to 30 seconds.  Now do the same with the other side.  Do for 3 times on each side.

 

At the MorningStar of Billings senior living community, we understand the importance of our residents living life to the fullest.  This is why we offer a Life Enrichment program that focuses on creative ways to stay physically, intellectually, socially and spiritually active.  Our community offers independent living, assisted living, and memory care, and is confident in our protocols for protecting our residents against COVID-19.  We are safely accepting new residents.  

***This blog is intended for informational purposes only.  Before beginning any exercises, please consult with your health care provider. ***

MorningStar Senior Living of Billings represents the finest in senior living with our unique mission statement “to honor, to serve, to invest.”  Our foundation is built on honoring God, valuing our seniors and hiring staff with a felt calling to serve in order to provide a true home for residents.  Please visit our website to request a tour, for availability and pricing, or to ask a question regarding independent living or assisted living.        

Sources:

healthline.com/health/exercise-fitness/balance-exercises-for-seniors#exercises-to-try