Exercises to help prevent falls
Some exercises can make you less likely to fall. They do this because they:
- Make your muscles stronger
- Improve your balance
- Make your muscles more flexible
- Increase how long you can be active
You can do these exercises anytime and almost anywhere. As you get stronger, you can hold each position longer or add light weights to your ankles. This will increase how effective the exercise is.
Try to exercise 2 or more days a week. Start off slowly and check with your doctor to make sure you are doing the right type of exercises for you.You may want to exercise on your own or join a group.
When you exercise, always make sure you breathe slowly and easily. Do not hold your breath.
Balance Exercises
You can do some balance exercises during everyday activities.
- While waiting in line at the store, try balancing on 1 foot.
- Try sitting down and standing up without using your hands.
Toe Stand
What it does: makes your calves and ankle muscles stronger:
- Hold on to a solid support for balance, like the back of a chair.
- Stand with your back straight and slightly bend both knees.
- Push uponto your tiptoes as high as possible.
- Slowly lower your heels to the floor.
- Repeat 10 - 15 times.
Knee Curl
What it does: makes your buttock and lower back muscles stronger:
- Hold on to a solid support for balance, like the back of a chair.
- Stand with your back straight, feet shoulder width apart, and slightly bend both knees.
- Lift 1 leg straight back behind you, then bend your knee and bring your heel toward your buttock.
- Slowly lower your leg back to a standing position.
- Repeat 10 - 15 times with each leg.
Leg Extension
What it does: makes your thigh muscles stronger and may decrease knee pain:
- Sit in a straight-back chair with your feet on the floor.
- Straighten 1 leg out in front of you as much as possible.
- Slowly lower your leg back down.
- Repeat 10 - 15 times with each leg.
Stretching the Back of Your Leg
What it does: makes it easier for you to move around:
- Sit in a straight-back chair.
- Put 1 foot on a low stool in front of you.
- Straighten your leg that is on the stool and reach your hand toward this foot.
- Hold for 10 - 20 seconds, then sit back up.
- Repeat 5 times with each leg.
Other Activities
Walking is a great way to improve your strength, balance, and endurance.
- Use a walking stick or walker as needed for support.
- As you get stronger, try walking on uneven ground, such as sand or gravel.
Tai Chi is a good exercise for healthy adults to help develop balance.
Simple movements and exercises in a swimming pool can help improve balance and build strength.
When to Call the Doctor
If you have pain, dizziness, or problems breathing during or after an exercise, stop and talk with your physical therapist, nurse, or doctor.
References
Instability of geriatrics. In: Duthie EH, Katz, PR, Malone ML, eds. Practice of Geriatrics. 4th ed. Philadelphia, Pa: Saunders Eleseverier; 2007;chap17.
Rose DJ, Hernandez D. The role of exercices in fall prevention for older adults. Clin Geriatr Med. 2010 Nov:26(4):607-31.
Update Date: 5/17/2012
Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M. Health Solutions, Ebix, Inc.
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