10 Effective Fall Prevention Exercises to Keep Seniors Safe
Fall prevention is a big conversation–one that involves multiple aspects. At Stannah, our expertise lies in stairlifts, which offer a safe and reliable way to access all levels of the home. We recognize that stairlifts are just one part of a comprehensive fall prevention plan, contributing to safe and reliable movement within the home. Balance exercises are another key part of this approach, offering benefits like improved stability and confidence. This guide explores some fall prevention options to consider, though we encourage you to consult a healthcare provider for personalized advice.
Why consider fall prevention balance exercises for seniors?
Although falls are the leading cause of injury for 65 years and older, the good news is that falls can be prevented. Regular balance exercises are valuable because they can strengthen the body’s ability to stay steady and reduce the risk of falling. Here’s a look at some key reasons to consider practicing balance and stability exercises:
- Supports Independence: Practicing balance exercises may help some seniors move more comfortably and confidently, contributing to a sense of freedom.
- Builds Strength and Stability: Many of these exercises help build leg and core strength, which are vital in maintaining balance. For those who practice regularly, small improvements can add up over time.
- Contributes to Mental Well-Being: Feeling stable and strong in the home environment can positively impact a person’s confidence and peace of mind.
Fall Prevention Exercises to Practice
These exercises focus on strengthening movements often involved in daily routines, some of which can be associated with falls. Practicing them can help improve balance and stability, but they may come with a bit of risk. Remember, everyone’s abilities are different, so it’s important to start with what feels comfortable and practice with someone who can provide support in case you feel unsteady. As always, consult your doctor before beginning any new exercise routine to ensure it’s the right fit for your needs.
- Sit to Stand: Practice transitioning from sitting to standing. This simple movement helps with everyday tasks like getting up from a chair and reinforces stability and leg strength.
- Stand Up and Turn Around: Once standing, practice turning in place slowly. This exercise can help develop control and balance, especially in tight or unfamiliar spaces.
- Feet Apart, Close Eyes: Stand with feet apart and, when comfortable, close your eyes. Balancing without visual cues encourages reliance on inner balance systems, helping to improve stability over time.
- Feet Together, Close Eyes: When standing with your feet apart and eyes closed feels comfortable, consider practicing the exercise with your feet together. This slight change in position raises the difficulty level and can help improve stability even more.
- Step Together: Take a few steps side-to-side and return, focusing on stability with each step.
- Step Together Eyes Closed: If stepping side-to-side feels comfortable, try with your eyes closed to add a gentle challenge.
- Calf Raises: Stand and slowly raise your heels to strengthen your calf muscles. These are the muscles often used in climbing stairs or lifting yourself from a seated position.
- March in Place: Gently lift each knee one at a time as if marching. This helps reinforce hip stability and balance while moving.
- Hip Circles: Hold onto a counter or stable surface and make slow, controlled circles with each leg. This gentle movement can help build hip strength, which supports balance.
- Leg Braiding: Cross one leg over the other as you step to the side. Known as “leg braiding,” this movement builds coordination and balance, encouraging control and smooth, even movement.
It’s important to remember that everyone’s needs are different, and not all exercises are suitable for everyone. These ideas can be a starting point, but talking with your doctor and practicing what feels comfortable and safe is key. Listening to your body and focusing on movements that feel supportive will offer the best results.
Gain Extra Support with Stannah Stairlifts
At Stannah, we’re passionate about creating solutions that support safer mobility. With 150 years as a family-run business, we understand the role of stairlifts as part of a broader approach to fall prevention. While exercises contribute to stability, having a reliable stairlift can further reduce risks by providing safe access to all the floors of a home.
A stairlift can make life easier, allowing for confident, independent movement. Here’s how Stannah can support you:
- A History of Dependability: As a multigenerational family business, Stannah brings years of experience in designing stairlifts that offer both quality and comfort. Our stairlifts are trusted by people across the U.S. and internationally, providing reliable support for aging in place.
- Tailored Solutions to Fit Every Home: Every staircase is unique, and so are our stairlifts. Stannah offers models for both straight and curved stairs, with customizable upholstery and finishes to blend seamlessly into your home’s decor. Our goal is to provide a stairlift that’s as functional as it is aesthetically pleasing.
- Comprehensive Customer Support: We’re dedicated to supporting you throughout your stairlift journey–from selecting the right model to providing ongoing technical assistance and aftercare post-installation. Whether directly with Stannah or through our network of trusted dealers, our commitment remains the same: providing personalized guidance and dependable support.
Choosing a stairlift with Stannah isn’t only about getting up and down the stairs. It’s about enhancing independence and adding peace of mind for both users and their families. At Stannah, we’re honored to support our customers in creating a safer home environment, empowering them to live with confidence and ease.
If you’d like to learn more about our stairlifts or are considering one as part of your fall prevention plan, contact us today for a free home survey.
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