Exercises to Prevent Falls

Balance Activities

Falls in the elderly are the leading cause of fatal as well as non-fatal injuries. The most common types of injuries sustained after falls include hip, spine, and wrist fractures, as well as head trauma. These injuries can result in serious disabilities and since falls can be prevented.

Balance exercises help you maintain strong leg muscles and prevent falls. For this reason, a home exercise program that includes balance activities is essential for older individuals.

Below are some exercises that can help improve your balance. In the beginning, for safety, hold onto a table or chair with both hands. As you progress and your balance improves, you can decrease the amount of support by using one or no hands.

Exercise One

• Stand directly behind a table or chair and place your feet slightly apart.

• Lift one leg six inches out to the side.

• Hold this position for 10 seconds.

• Repeat with the opposite leg.

Exercise Two

• Stand directly behind a table or chair and place your feet slightly apart.

• Slowly bend one knee toward your chest lifting your foot six inches off the floor.

• Hold this position for 10 seconds.

• Repeat with the opposite leg.

Exercise Three

• Stand directly behind a table or chair and place your feet slightly apart.

• Lift one leg straight back, keeping your knee straight.

• Hold this position for 10 seconds.

• Repeat with the opposite leg.

The above exercises should be performed two to three times a day.