June 18, 2018 by
Many Syracuse older adults are at a substantial risk for experiencing a fall, and for those who have fallen, the issue is compounded even more by the fear of falling again. Even though the initial reaction may be to decrease physical activity to lower the chance of falling again, this is, interestingly, not wise. It’s essential for seniors to maximize their overall muscle strength and balance, promoting confidence and enhanced overall health and wellbeing.
Consult with a medical professional first, and then encourage your senior loved one to try the following exercises recommended by the National Institute on Aging:
One Foot Stand: Holding onto a sturdy chair for balance, lift one leg just a bit and hold the position for 10 seconds. Repeat the exercise 10–15 times and then change legs.
Heel to Toe Walk: Place the heel of one foot directly in front of the toes of the other foot, so closely that they’re touching or almost touching. While focusing on a location ahead of you, raise the back foot up and place in the same position in front of the toes of the other foot. Repeat for 20 steps.
Balancing Walk: Keeping arms straight out to the sides and concentrating on a location in front of you for balance, take steps forward in a straight line, pausing to raise the back leg and hold for a second. Repeat for 20 steps.
Standing Leg Lifts: Standing and holding onto a sturdy chair for balance, slightly bend one knee and lift the leg behind you. Do not lean forward or back, point your toes, or bend your knee any further. Hold for a second and repeat 10–15 times before switching to the other leg.
Side Leg Lifts: As with the standing leg lifts above, stand and grasp a sturdy chair, but this time, slightly bend one leg and lift to the side. Hold for a second, lower the leg, and repeat 10-15 times and then switch to the other leg.
For more strength and balance exercises, or for hands-on help in keeping your senior loved one safe at home, call At Home Independent Living at (315) 579-HOME (4663) or click here to contact us online. We’ll begin with a complimentary in-home safety assessment, assessing the senior’s home and recommending simple solutions for enhancing safety, decreasing fall risk, and making the home as comfortable as possible. We’ll then develop a personalized plan, particular to your loved one’s unique needs and preferences, to provide the highest quality Syracuse in home senior care services to improve his or her quality of life and wellbeing. We look forward to serving you!