Fall prevention exercises for seniors are necessary not only for their health and well-being but also for keeping their balance on their feet. Over the years there is the general misconception that exercise is not for the elderly because of their age but many studies have proven that exercise particularly fall prevention exercises for seniors improve balance so that they can minimize the risk of falling.
With the high statistics of seniors falling, it is essential that a senior should never experience falls in the first place, hence there is a need in the elderly to perform fall prevention exercises for seniors because lack of balance has been pointed at as one of the reasons why an elderly falls. It is important to prevent seniors from falling because statistics show that after a fall there is a considerable decline in their health.
Here are 4 simple exercises that a senior can do to prevent falls from happening as well as keep them in tip-top shape. It is important that in doing these exercises regularly they are done slowly, not holding the breath, stopping if pain is felt.
Walking
It is a simple exercise that a senior can really benefit from as this increases the blood circulation.
Calf Exercise
This is a great exercise for strengthening the calves and preventing falls but before starting prepare the following should be prepared: a chair or a table. The senior will hold on to this for support.
While holding on to the chair or the table, he or she starts by standing with her feet flat on the ground then tries to slowly stand on tiptoes and hold this pose for 15 to 30 seconds then slowly return to the starting pose. Take a rest for 5 seconds then repeat the whole process for 8 to 15 counts. He can gradually increase the time for holding the pose to a full minute once he gets used to this.
Chair Squats
This next item in our list of fall prevention exercises for seniors is another easy exercise that will strengthen the legs and hips. This exercise is begun by sitting on a chair, leaning slightly forward then standing up.
It is best that the senior doesn't favor one side or uses his or her hands to assist them in standing up however if this is not possible, holding on to the arm rests should be done.
Sit and Reach
This is good for strengthening the core muscles to improve balance. Start by sitting on a chair with the feet flat on the floor.
The arms should be held straight in front then slowly imagine reaching for something forward with the hips. Hold this pose and then return to the starting position.
Before doing these fall prevention exercises for seniors it is important that he or she consult his or her doctor to determine what type of exercise is good for him and how often he should do the exercise. For instance if the senior has chronic arthritis he or she should ask the doctor how to safely exercise despite his condition.
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Fall Prevention Exercises For Seniors - Physical Activities To Improve Balance In The Elderly
