In the world of senior healthcare, there is nothing more pernicious than the chance of a fall. According to the CDC, the most vulnerable to suffering a fall are those who are 65 and older. Thus it’s imperative that everyone, be they an assisted living facility, or with home health care, should be vigilant against this possibility.
Luckily, there are actions that can be taken. One of these actions include practicing certain exercises that strengthen the body. The following will explore just two great exercises that can help seniors in the event of a fall!
1. Single Leg Balances
The single leg balance is great for simultaneously strengthening muscles and enhancing good balance. The exercise requires no equipment, only yourself! As this is a balancing exercise, you can include a sturdy wall to hold onto should you fall.
To begin the single leg balance, start with a standing position and both feet planted firmly on the floor. Take stock of where your hips are, and try to have your feet mirror that distance.
Once in position, you will want to use your core and leg muscles to lift one foot off the ground. The goal is to have the lifted foot one inch away from the floor. Once there, hold this position for 15 seconds, or a full breath cycle. Then, release to the ground. Repeat this action with the other leg. The goal is to fulfill ten full repetitions: which would amount to five reps per leg.
2. Sit and Stand
This is a simple exercise that can be accomplished from the comfort of your own home. You will want to begin the sit and stand exercise by sitting in the chair. Make certain that your legs and torso are perpendicular to the floor, while your rear is parallel. You will want to position your rear near the edge of the seat.
Once in the starting position, begin the movement from your chest. Lean forward so that your back is at a forty five degree angle with the seat. Utilize this movement to shift your center of gravity forward. Once this occurs, you can use your glutes to aid the forward momentum and bring yourself to a standing position.
Once standing, you will want to slowly resume your seated starting position. Repeat this sitting and standing movement for ten repetitions, making sure not to accelerate your pace.