Fall Prevention Exercises for Seniors Living Independently in Sun City Center

As a senior living in Sun City Center, FL, you're in a great spot to age gracefully. One thing that will help in your journey: doing fall prevention exercises.

It's no secret that experiencing a bad fall is a major threat to seniors' safety and independence. In many cases, they lead to serious issues like head trauma and hip fractures. They can also have a psychological impact, diminishing your confidence.

This is where fall prevention exercises for seniors come in. These exercises improve your balance and leg strength, reducing the chances of falling. Even if you do experience a fall, you'll be less likely to get injured.

Not sure where to start? Read on for a list of strength and balance exercises for seniors that were approved by professional physical therapists!

Sit to Stand

This exercise is designed to help seniors with weaker balance practice standing up. It's also a good way to start building strength. Here are the steps:

1. Slowly sit at the front of a chair with your legs uncrossed and feet flat
2. Bend forward, putting your chest over your toes, while squeezing your glutes
3. Rise to a standing position slowly
4. Repeat 10 times, twice a day
5.  

If you feel unsteady on one foot, place a chair near a countertop for extra support. You can also put your hands on both sides of the chair to distribute your body weight. After a while, you shouldn't need to use your hands.

Single-Leg Stance

The single-leg stance helps improve your balance while being easy on the joints. Like with the previous exercise, all you need for it is a sturdy chair.

1. While standing, put your hands on the back of a chair
2. Keep your feet flat on the floor while bending the knees slightly
3. Lift the right leg up and hold it in the air for five seconds
4. Place the right leg in the starting position
5. Repeat this five times while trying to keep the leg in the air for longer
6. Repeat the above steps using the left foot
7.  

Feet Apart, Feet Together

This is another classic independent living wellness exercise. It's ideal for older adults who tend to feel unsteady while walking or standing.

1. Stand with your feet shoulder-width apart
2. Keep your eyes open for the duration of the exercise
3. Stay in this position for 10 seconds and build up to 30 seconds
4. Stand with your feet together and eyes open
5. Stay in this position for 10 seconds, building up to 30 seconds
6.  

It's best to do this exercise near a kitchen counter that will provide support. Once you've mastered this exercise, try doing it with your eyes closed. Another way to challenge yourself is to try standing on one foot instead.

Heel Raise

The heel raise strengthens your calves and thighs. This helps improve your balance and flexibility. Make sure to use a sturdy chair for additional support.

1. Stand behind a chair with your feet flat and shoulder-width apart
2. Bending your knees slightly, use the balls of your feet to lift your heels
3. Return the heels to the floor, then repeat 10-15 times
4. Complete two sets of this exercise
5.  

Heel-to-Toe Walk

The heel-to-toe walk is another great fall risk reduction exercise. It allows you to focus on your center of gravity, strengthening your balance while moving.

1. Place the heel of your left foot directly in front of the right foot
2. Step forward with the right foot and place it in front of the left foot
3. Step forward with the left foot and place it in front of the right foot
4. Perform 20 of these steps while alternating both feet
5. Turn around, then repeat this exercise five times
6.  

For this exercise, it's best to wear supportive shoes and comfortable clothing. It may also be a good idea to apply some tape in a straight line to ensure you're actually going straight.

Sideways Walking

This exercise is great for increasing stability. If you want more of a challenge, use a resistance band and go deeper with your squats.

1. Stand in a mild squat position (feet hip-width apart, slight bend in the knees)
2. Take a slow sideways step to the right with the right foot
3. Bring the left foot beside the right foot, then take another step to the right
4. Perform 10 of these steps, then change direction
5. Repeat for another 10 steps while leading with the left foot
6.  

One-Leg Balance

As far as senior mobility tips go, the one-leg balance movement can do wonders for your flexibility. That said, watch out: this exercise is harder than it looks.

1. Stand on your left leg with your right leg off the floor
2. Stay in standing position for as long as you can, working up to 60 seconds
3. Switch to the left leg and repeat the exercise
4. Repeat with both legs for five sets
5.  

For extra support, place your hands on a sink, kitchen counter, or anything sturdy. Don't try to do a full minute right away, since failing at doing so can lead to stress. Go at your own pace and prioritize safety above all else.

Hip Circle

When it comes to balance exercises for aging adults, the hip circle is fairly popular. It improves your flexibility and stabilizes the muscles around your hip joints.

1. Stand with your feet hip-width apart
2. Make a big circle in a counterclockwise direction using your hips
3. Repeat this movement five times without moving your shoulders
4. Return to the starting position and repeat this set in a clockwise direction
5.  

Best Fall Prevention Exercises for Seniors

Though all these fall prevention exercises for seniors are worthwhile, it's best to start small. For example, you can alternate exercise days with walking days. You may also want to consult a physical therapist before starting the exercises.

At Aston Gardens at Sun City Center, we make sure our residents have all the exercise support they need. Our Dimensions Health and Fitness program (health screenings included) will stimulate your body while keeping you safe!

Thinking of joining our Sun City Center, FL community? Take advantage of our Military Veterans program: all past service men and women receive 50% off the first month's rent each year! Contact us here to learn more about our community!