5 Exercises that Can Help Seniors Prevent Falls

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Falling can have serious consequences for seniors, which means they should try to do everything in their power to prevent such incidents. Exercising has proven to be effective in helping elderly people maintain muscle strength and balance skills, and here are a few of the specific exercises that are most likely to be beneficial. 

1. Knee Curls

Much of the strength in the legs comes from the buttocks and lower back. However, these two areas of the body are prone to injuries as people grow older and become less active. Bringing a heel up to the buttocks and then holding the position for 10 or 15 seconds strengthens the lower back, hamstrings, and quadriceps.

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2. Toe Stands

Throughout the calves and ankles are thousands of muscle fibers that constantly adjust to movements and help with balance. Toe stands are one of the most effective ways to strengthen these areas of the body without putting too much pressure on the joints. For seniors who already have difficulty with balance, this exercise can be done while holding a chair for support.

3. Leg Stretches

In addition to strengthening the muscles, it’s also important to keep them as flexible as possible. Sitting leg stretches can loosen all the muscles that run from the lower back to the knees. Adding weight to a leg stretch turns it into a leg extension, which strengthens the hip flexors and gives them more stability when standing on uneven ground.

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4. Leg Extensions

An imbalance in any of the major muscle groups increases a senior’s risk of becoming injured. Much like the arms and shoulders, it’s very easy to overwork one leg while the other becomes weaker due to a lack of use. Single leg extensions ensure both legs are equally strong and flexible.

5. Walking on Sand

As seniors grow stronger and the exercises become easier, they should try to challenge their bodies by walking on sand. This is known as a proprioceptive movement because it increases the ability to know where our feet are without looking at them. Walking on sand is also an excellent option for seniors who want to limit the pressure placed on their ankles, knees, and hips. 

An increased risk of falls is one of the many challenges seniors may have to face. For many seniors in Oklahoma City, OK, Live-in Care is an essential component of aging in place safely and comfortably. However, it’s important for them to have caregivers they can trust and rely on. At Lifestar Home Care, we extensively screen all of our caregivers and only hire those who have experience in the senior home care industry. Our strict requirements ensure seniors can remain in the comfort of home with a reduced risk of injury or serious illness. Contact one of our experienced Care Managers today to learn more about our reliable in-home care services.


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