Fall-prevention exercises to keep you steady on your feet

Falls are common for young children as they toddle around but also among older adults. Keep your balance by adding fall-prevention exercises to your workout routine.

According to the National Institute on Aging, falls are a significant concern, with more than one in four adults age 65 or older experiencing a fall annually. These falls, often due to a loss of balance, can lead to a range of injuries, from minor to severe.

However, the good news is that falling isn’t inevitable. By taking proactive steps, such as incorporating these fall-prevention exercises into your routine, you can significantly reduce your risk of falling.

Why falls are more common in older adults

Even young adults trip and fall occasionally, so what makes falling more common in older adults? Consider how our bodies change as we get older. Everything is a little dulled, including our eyesight, hearing and reflexes. It becomes more difficult to react when there’s something in your walking path.

Older adults often have chronic health conditions, such as diabetes or high blood pressure, that can impact balance, too. Those health conditions or the medications to treat them can cause dizziness, contributing to falling in older adults.

Other factors not related to health can also increase the risk of falling. House upkeep can become more difficult (or annoying) as we age, falling by the wayside. This trend can lead to an accumulation of clutter and other hazards that are fall risks in the home.

Exercises you can do to improve balance

If you’re interested in lowering your fall risk, you might ask your primary care provider for a referral to a Touro physical therapist, who can work with you to prevent falls. Specific exercise programs like tai chi can also help you build strength and improve balance.

You don’t need special exercise programs or a physical therapist to incorporate balance-building activities into your daily life. These basic exercises are simple and easy to do. Give them a try:

Toe stand. Using the back of a sturdy chair for balance, stand up straight while slightly bending your knees. Push up until you’re on tiptoe, then slowly lower back down to the floor.

Sit to stand. This one’s simple! Sit in a chair while holding your hands in front of your chest. Slowly stand up without using your hands to push off the chair. Then, tighten your abdominal muscles and sit down slowly.

One-foot stand. Practice maintaining your balance while standing on one foot. At first, you may need to hold on to a door or the wall to stay upright, but as you do this balance exercise, you may gradually be able to increase the time you hold the position.

Toe walk. From a starting position with your heels pressed against a wall, put one foot in front of the other. The toes of the back foot should touch the heel of the front foot. Move the back foot forward, touching the heel of that foot to the toes of the other foot. Walk your way forward in this way for 20 total steps.

Weight shifts. Stand with your feet hip-width apart. Shift your body weight to one foot, raise the other slightly off the ground and hold for 20 to 30 seconds. Repeat on the opposite side.

In addition to these balance exercises, other physical activities can help lower your risk of falling. Walking, for example, is not only good for your heart—it’s also good for your balance. If you want to challenge your balance as you walk, try walking on uneven surfaces like gravel.

Swimming and water aerobics can also be great ways to improve overall health and balance. These activities are also easy on the joints, which is a win-win.

Remember, staying active is key! Regular physical activity, including these balance exercises, can help you maintain your strength and balance, reducing your risk of falling.

Ready to take the next step in preventing falls? Schedule an appointment with a senior primary care physician at Touro’s Senior Primary Care Clinic, where we provide expert guidance and personalized care to help keep you safe and steady.