Strong & Steady: Exercises for Senior Fall Prevention

For much of our lives, feeling stable on our feet is something we take for granted. But falls pose significant health concerns for older adults. Both physical and environmental factors can cause falls for seniors. Muscle weakness contributes to poor balance, while joint problems like arthritis can cause pain and limit mobility. And even in perfect health, many of us have tripped on household items like a loose rug or stray cord.

Fortunately, regular exercise and addressing hazards around the home like clutter, poor lighting and slippery floors can dramatically reduce the risk of falls. Here are some practical exercises and tips to help seniors prevent falls – and ensure a safer, more independent lifestyle.

Exercises to improve balance

Muscle weakness is a leading contributor to fall risk. To combat this issue, Jen Johnson, Atria’s National Director of Care Management, says, “Regular exercise is one of the best ways to improve stability – and one of the most effective ways to maintain independence and improve overall quality of life.”

Try these safe home exercises for seniors to gradually improve balance through regular movement.

Tai chi and yoga for seniors

A gentle martial art utilizing slow, deliberate movements, tai chi has been shown to improve balance, flexibility and strength – significantly reducing falls among seniors. Studies also suggest that yoga improves leg strength, balance and multiple indicators of longevity, making it a great mode of exercise for fall prevention.

Tai chi leg warm-up

This low-impact routine is intended to strengthen the leg muscles.
 

1. Stand with legs slightly wider than hip-width apart, with a slight bend in the knees.
2. Place hands on hips and relax arms. For additional support, hands can rest on the back of a chair.
3. Slowly and with control, shift about 70 percent of body weight onto one leg. Then switch to the other leg.
4. Repeat five times on both sides.

Standing on one leg helps strengthen the leg muscles, improves steadiness and enhances proprioception, the body’s ability to sense its position in space.

Tai chi torso twists

This movement will help strengthen the core and increase mobility when bending and turning.
 

1. Stand with feet hip-width apart with a gentle bend in the knees.
2. Take a deep breath in and extend through the spine, with feet firmly planted and knees above the ankles.
3. While exhaling, engage the core and gently twist from just below the ribs. If hips move with the torso, try to keep them aligned with the knees. The focus of the movement should be on the spine.
4. Repeat the twist on both sides five times.

Practicing this exercise regularly can enhance balance, improve muscle coordination and help create a calm, focused mind.

Yoga hip strengthening

This hip abduction exercise increases strength in the outer hip.
 

1. Pressing the left foot firmly on the floor, lift the right leg straight out to the side.
2. Lift the leg as far as comfortably possible before returning to the center.
3. Perform each lift with the inhale and lower the leg with the exhale.
4. Repeat the movement five times on each side.

Strength training

Strength training builds muscles essential for maintaining balance, including core strength.
 

• Squats: Stand with feet shoulder-width apart. Lower the body as if sitting in a chair and then return to standing.
• Leg lifts: Sit in a chair and lift one leg straight out, hold for a few seconds and then lower it. Repeat with the other leg. To modify, lift each leg without straightening it all the way, as if marching in place.
• Resistance band exercises: For both upper and lower body strength training, a resistance band can be used to perform exercises like bicep curls and leg presses.

Creating a safe home environment

A safe living environment is just as important for preventing falls as staying strong and active. Johnson points out that, “Simple adjustments, like removing tripping hazards and ensuring adequate lighting, can make a big difference in how safe and confident older adults feel navigating their environment.”

Here are a few tips to reduce falls and make home safe for seniors.
 

• Remove tripping hazards: Cluttered pathways and loose rugs create opportunities for falls. Ensure walkways are clear of obstacles, secure loose rugs with double-sided tape and organize cords and cables to minimize fall risks.
• Improve lighting: Ensure all areas, including staircases and hallways, are well lit. Install night lights in bedrooms and bathrooms.
• Handrails and grab bars: Grab bars in bathrooms and railings in staircases provide additional support and can give older adults confidence as they move around their home.
• Non-slip mats and footwear: Use non-slip mats in areas prone to wetness, such as bathrooms and kitchens. Make sure your parent has sturdy, non-slip shoes that provide adequate support and grip.

In addition to regular exercise and small home improvements, simple changes to daily habits can make a difference in fall risk. Regular vision and hearing tests, reviewing medications for interactions and side effects and eating a balanced diet can all keep older adults on their feet.

Implementing your fall prevention strategies

According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury among older adults, but they are not inevitable. By incorporating the exercises and tips outlined above, older adults can improve their balance, reduce the risk of falls and enjoy a safer, more active lifestyle.