Many Jackson County older individuals are at a higher risk for encountering a fall, and for those who have fallen, the issue is compounded more by the fear of falling yet again. While the initial impulse may be to reduce physical activity to lower the potential of falling again, this is, interestingly, not a good idea. It’s crucial for seniors to maximize their overall muscle strength and balance, promoting confidence and enhanced overall health and wellbeing.
Consult with a medical professional first, and then encourage your senior loved one to try the following exercises suggested by the National Institute on Aging for help in fall prevention:
One Foot Stand: Holding onto a sturdy chair for balance, lift one leg just a bit and hold the position for 10 seconds. Repeat the exercise 10-15 times and then switch legs.
Heel to Toe Walk: Place the heel of one foot immediately in front of the toes of the other foot, so closely that they’re touching or nearly touching. While concentrating on a location ahead of you, lift the back foot up and place in the same position in front of the toes of the other foot. Repeat for 20 steps.
Balancing Walk: Keeping arms straight out to the sides and focusing on a spot ahead for balance, take steps forward in a straight line, stopping to raise the back leg and hold for a second. Repeat for 20 steps.
Standing Leg Lifts: Standing and holding onto a sturdy chair for balance, slightly bend one knee and raise the leg behind you. Do not lean forward or back, point your toes, or bend your knee any further. Hold for a second and repeat 10-15 times before switching to the other leg.
Side Leg Lifts: Just as with the standing leg lifts above, stand and grasp a sturdy chair, but this time, slightly bend one leg and raise to the side. Hold for a second, lower the leg, and repeat 10-15 times and then change to the other leg.
For more balance and strengthening exercises, or for hands-on assistance in keeping your senior loved one safe at home, call the Jackson County home care experts, All Care In-Home Care Solutions, at (541) 857-9195. We’ll start with a complimentary in-home safety evaluation, analyzing the senior’s home and recommending simple solutions for maximizing safety, fall prevention, and making the home as comfortable as possible. We’ll then put together a personalized plan, specific to your loved one’s unique needs and preferences, to provide the highest quality Jackson County home care services to improve his or her quality of life and wellbeing. We look forward to serving you!