How exercise can help fall prevention for seniors

For most of us, the days are gone when falling meant nothing more than a scraped knee, a band-aid, a hug from mom, and then we were back on our bicycle with our friends. Now falling comes with an increased risk of injury, like a fracture or a sprain. But even though falling becomes more of a hazard as we age, there are ways to decrease our chances of falling and increase our ability to catch ourselves when we do!

1: balance

Working on balance is a great way to start decreasing your risk of falling while giving you more confidence in how you move, whether that’s taking a walk or getting out of bed. Try standing with your hands on a countertop (or the back of a chair) on one leg for 20-30 seconds. If you are comfortable with that, try balancing with either one hand or no hands. Another way to further challenge yourself is to put something soft under the foot you are standing on, like a folded-up towel.

2: coordination

Coordination is the perfect thing to pair with balance. One simple exercise to start with is called “bird dog”. Begin on your hands and knees (be sure to find a soft surface like carpet or a yoga mat). Then slowly reach out one arm straight in front of you and reach the opposite leg straight behind you (so let’s say right arm and left leg), slowly set them down again and switch sides (left arm and right leg). Continue for about 10-12 reps and try to keep your body as still as possible as you switch.

3: Flexibility

Adding stretches to your everyday routine will keep you limber and your body running smoother (like oil in your car!). Great times to stretch are in the morning when you first get out of bed and the day hasn’t gotten away from you yet, or right before bed as a way to relax your body and prepare for sleep. Here are three different stretches to try:

Standing: Stand in a wide stance with your feet apart, place one hand on your hip, and reach your other arm overhead, stretching your body sideways towards the hand that’s on your hip.

Sitting: Sit down on a chair and cross one leg so that your ankle is resting on the knee. Lean forward till you feel a good stretch in your hips.

On the floor: Start on your hands and knees (again on a soft surface!) and slowly arch your back with your head lifting up, and then round your back with your head tilting down. Keeper alternating slowly. (These are also known as “cat and cows”!)

And of course, you can always join us in the gym here at Live Fit for some personal training to keep you confident and strong in your everyday life.