The impact of falls among older adults can be significant. In addition to the likelihood of a slower healing process along with the chance that complete healing may not occur, fall-related injuries can quickly become a vicious cycle. When seniors fall, they often develop a fear of falling which can lead them to become sedentary. The more sedentary they become, the weaker their bones and muscles become. This, in turn, increases the likelihood of future falls and injuries, and may ultimately impede their ability to live independently.
To combat this we’ve asked Dr. Robert Knowles, DPT what older adults can do to keep from falling. Dr. Knowles is the Director of the Freudenthal Physical Therapy Team and has helped many seniors along their road to recovery and helped them prevent future falls. Here are his top 5 exercises that can help improve balance and stability and help prevent falls from happening.
1. Standing March
Setup Begin in a standing upright position with your feet shoulder width apart and hands resting on your hips.
Movement Lift one leg with your knee bent, then lower it back to the ground and repeat with your other leg. Continue this movement, alternating between each leg.
2 times a day 1 set of 10 reps
TIP: Make sure to keep your back straight and maintain your balance during the exercise.
2. Standing Hip Abduction
Setup Begin in a standing upright position holding onto a chair at your side for support.
Movement Lift your leg out to your side, then return to the starting position and repeat.
2 times a day 1 set of 10 reps
TIP: Make sure to keep your moving leg straight and do not bend or rotate your trunk during the exercise.
3. Standing Hamstring Curl With Chair Support
Setup Begin standing with your hands resting on a stable surface.
Movement Pick up one foot and bend your knee as far as you can. Then, lower your leg back to the floor and repeat.
2 times a day 1 set of 10 reps
TIP: Make sure to keep your back straight and maintain your balance throughout the exercise.
4. Lunge With Counter Support
Setup Begin in a standing upright position with your hand resting on a counter at your side.
Movement Step forward and bend your knees to lower your body into a lunge position. Press into your feet and straighten your legs to stand up and repeat.
2 times a day
1 set of 10 reps
TIP: Make sure to keep your trunk upright and use the counter to help you balance as needed. Do not let your front knee collapse inward or bend forward past your toes.
5. Heel - Toe Raises With Counter Support
Setup Begin in a standing upright position with one hand resting on a counter in front of you.
Movement Rise up onto your toes, hold briefly, then lower back down and lift the balls of your feet off the ground. Repeat.
2 times a day 1 set of 10 reps
TIP: Make sure to maintain an upright posture and use the counter to help you balance as needed.
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