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!
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:
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.
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.
This is another classic independent living wellness exercise. It's ideal for older adults who tend to feel unsteady while walking or standing.
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.
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.
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.
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.
This exercise is great for increasing stability. If you want more of a challenge, use a resistance band and go deeper with your squats.
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.
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.
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.
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!