Balance and Coordination Exercises to Help Prevent Fall Risk
As babies, we learn to coordinate our movements to prevent falling—although we also do that an awful lot. Yet, maintaining our balance and coordination as we age can help reduce our fall risk. Seniors can use the exercises in this guide to improve their balance and help prevent the serious health threats associated with falling.
The Serious Consequences of Falls
Seniors can experience increased fall risk due to walking or balance issues, home hazards, low blood pressure, multiple medication use, and footwear issues. Unfortunately, falls can lead to serious injuries that may even require surgery to repair. As a consequence of falling, seniors can also experience a prolonged recovery period and may not be fully independent.
5 Balance and Coordination Exercises to Prevent Falls
At Visiting Angels of Pikesville/Owings Mills, we don’t want to scare seniors or their family members into fearing falls. Instead, we offer numerous resources (including the following exercises) to help educate seniors on what could happen and why reducing fall risk is important. Which of these exercises can you incorporate into your routine?
1. Single-Leg Balance
With a walker, table, or other steady surface in front of you, balance on one leg for as long as you can. Rest, then repeat with your other leg. You can flip-flop between legs to practice balancing on both sides.
2. Sit to Stand
Although the sit-to-stand exercise may look easy, ensuring you can move between these positions can help increase your balance and coordination. Plant your feet firmly on the floor in front of a chair that won’t easily move. You can place a table in front of you for support as you move from sitting to standing with your arms clasped in front of you.
3. Knee Curl
This exercise helps you extend your leg outward and then bring it in toward your body for a fuller range of motion. Start by standing behind a chair with your feet shoulder-width apart. Lift your leg straight behind you, then bend your knee to bring your foot toward your buttock, then lower it to return to a standing position.
4. Foot Taps
Also known as toe taps, foot taps help shift your weight slightly forward to test your balance. Use a low step or other object to tap your toe against, alternating from one side to the other. It’s best to have a stabilizing surface nearby in case you lose your balance.
5. Head Rotations
Sit in a chair, facing forward with your back straight. Pick a point in the room ahead of you to stare at as you turn your head left and then right. You can also practice turning your head and your eyes at the same time to work your neck muscles.
Addressing Fall Risks at Home
Seniors face significant consequences after a fall, making balance and coordination even more critical to avoid scraped skin or broken bones. Visiting Angels of Pikesville/Owings Mills caregivers help seniors understand the risks associated with falling through our fall prevention program and our Safe and Steady Fall Prevention Guide. If you’d like to learn more about these resources or our senior home care services, contact us to schedule a free consultation.