Fall Prevention Exercises for Seniors

A fall, big or small, can be a serious risk for your senior family members. As your loved ones age, the impact of blunt trauma becomes more significant. Fortunately, there’s a way to prepare for the worst while your loved ones stay healthy: fall prevention classes or at home with the help of one of Living Life at Home Nurse Registry’s referred caregivers.  

A well-rounded fall prevention program, guided by expert nurses and companions referred through our nurse registry, brings more than one kind of balance into your loved ones’ home, with expert care and a compassionate smile that makes living life at home easier. 

What Are the Best Fall Prevention Balance Exercises for Seniors?

There are two components of balance to focus on: strength and coordination. While having the physical strength to stand is always important, it is only part of the puzzle. The balance system in the inner ear naturally declines with age, making it harder to stay steady. Several at-home exercises can help improve balance without any special equipment. 

Strength-Building Exercises for Stability

Think of the leg and back muscles as the foundation of a house—if they are weak, everything else becomes unstable. Strengthening these areas will help with better control support while standing and walking, and you can practice these movements by doing the following:

• Chair squats. Stand in front of a sturdy chair, lower yourself down slowly as if sitting, then stand back up. This strengthens the legs and core.
• Calf raises. Stand while holding onto a sturdy surface, slowly rise onto your toes, then lower back down to build ankle and lower leg strength.
• Leg lifts. Hold onto a counter for support and lift one leg to the side, then return to the center. Switch sides. This improves hip and core stability.

Coordination Exercises

Coordination exercises may not involve heavy lifting, but they are just as physically demanding. The goal here is to enhance stability by training the brain and muscles to work together effectively:

• Single-leg stance. Hold onto a chair or counter, lift one foot off the ground, and hold the position for a few seconds. Gradually increase the time as balance improves.
• Heel-to-toe walk (also known as tandem walking). Walk in a straight line, placing one foot directly in front of the other (heel touching toe). This enhances coordination and balance.
• Weight shifts. Stand with feet hip-width apart, shift your weight onto one foot while lifting the other slightly off the ground, then switch sides. This mimics natural balance adjustments.

Improve Balance and Avoid Falls With an In-Home Caregiver

Improving balance and preventing falls takes consistent effort, and having an experienced professional by your loved one’s side can make all the difference. A qualified health care professional referred through Living Life at Home can bring expert fall prevention expertise for seniors into your loved one’s home, helping them practice and track their progress in coordination and strength-building exercises.

Fully insured and dedicated to compassionate care, our referred professionals make sure your loved ones receive the highest level of support to maintain their independence safely.
Contact us today to learn more about our at-home services and how we can help your family.