More than 1 in 3 people age 65 years and older fall each year, according to the National Institute on Aging. Major risk factors for falling include muscle weakness and problems with balance. Exercise programs aimed at improving balance help reduce falls that cause injuries by 37 percent reduce falls leading to serious injuries by 43 percent and reduce broken bones by 61 percent, according to a study highlighted in an article published by Harvard Health Publishing, Harvard Medical School.
Does your senior parent struggle with muscle weakness and instability? If you’re concerned that your senior parent is at an increased risk for falls and fall-related injuries, encourage your senior parent to incorporate the following National Institute on Aging’s Go4Life balance-improving exercises into their daily routines.
Strong balance will help your senior parent walk safely and decrease their fall risk. Follow and perform this balance-strengthening exercise daily in order to increase strength, balance, and agility.
- Raise arms to sides, shoulder height.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Walk in a straight line with one foot in front of the other.
- As you walk, lift your back leg. Pause for 1 second before stepping forward.
- Repeat for 20 steps, alternating legs.
Strong balance can result in better mobility, fewer injuries, and confidence when performing a challenging physical task, such as traveling up or downstairs.
- Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Take a step. Put your heel just in front of the toe of your other foot.
- Repeat for 20 steps.
For this balance-strengthening exercise, your senior parent will need a sturdy chair.
- Stand on one foot behind a sturdy chair, holding on for balance.
- Hold the position for up to 10 seconds.
- Repeat 10-15 times.
- Repeat 10-15 times with other leg.
- Repeat 10-15 more times with each leg.
Tai Chi, or “moving meditation”, is known to help significantly reduce the risk of falls among seniors. Tai Chi focuses on improving balance through slow, gentle, and precise movements and deep breathing. Tai Chi is also known to provide other benefits, such as improvements in bone and heart health, relief from osteoarthritis pain and stiffness, and better sleep.
- Stand with your feet flat on the floor – slightly wider than your hip-width distance apart.
- Relax your arms by your sides.
- Rotate your hips to the right and to the left while letting your arms hang loosely. With each rotation, your arms should flap against your body as you rotate.
- Repeat for 1-2 minutes or when you feel like your body has warmed up.
- You can then include your neck, shoulders, and spine in the rotations, making each movement smooth.
Before your senior parent integrates exercise into their daily routine, make sure that they have the strength, tools, and resources to exercise safely and comfortably alone. If your senior parent needs assistance with balance and exercise, call SYNERGY HomeCare of Corona, Riverside, and Anaheim Hills. SYNERGY HomeCare in-home caregivers will not only ensure that your senior parent exercises safely, but they will also help motivate your parent to stay active and commit to a daily exercise routine. SYNERGY’s in-home caregivers will act as a companion to your senior parent, encouraging and even joining them in exercising and staying healthy.
About SYNERGY HomeCare of Anaheim Hills
SYNERGY HomeCare of Anaheim Hills is the name you can trust in Anaheim, Anaheim Hills, Yorba Linda, Tustin, Santa Ana, Orange and Placentia for personal home care. SYNERGY HomeCare of Anaheim Hills is part of a national franchise of non-medical home care offices dedicated to providing exceptional and affordable service to anyone of any age. SYNERGY HomeCare caregivers are available 365 days a year, 24 hours a day, to those in need – including seniors, expectant moms, those suffering from sports injuries and debilitating illnesses, and more. SYNERGY HomeCare of Corona & Riverside can be found online at http://www.synergyhomecare.com/agencies/ca/anaheim-hills/ca25. The location also hosts active social media pages on Facebook and Twitter. Ken and Anna can be reached at 714- 706-1613 and [email protected].
