Fall prevention: it’s one of the top focuses of healthy aging, since falls are one of the top causes for serious injury and even death in older adults. At Absolute Companion Care, providers of the home care services Towson elders need, we work hard to ensure the home environment is assessed for fall risks and that modifications are made to help the older adults in our care remain safe from senior falls.
However, there are some additional steps all seniors should take to reduce their risk of senior falls – in particular, stepping up their exercise regimen to include some key strengthening and balance exercises that have been shown in a recent study by the British Journal of Sports Medicine to cut falls by as much as 21 – 39%, depending upon how much time is invested. As little as three hours per week invested in the following can make a big difference in the health and wellbeing of your elder loved ones:
- Chair Lift: From a seated position in a sturdy chair with arms, grip the arms and raise the body up, using the lower body muscles as little as possible and relying on upper arm strength. Hold the position, and then slowly lower back to a seated position. Repeat ten times.
- Forward Lunge: Stand up straight with feet directly below hips. Hold onto a sturdy chair placed to one side of the body, and then step forward with one foot, keeping the rest of the body straight and tall. Bend the leg in front until the knee in the back is as close to the ground as possible. Then use the front leg to push the body back up to a standing position. Repeat ten times with each leg.
- Leg Raise: From a seated position, stretch one leg straight out in front of you, and then bend the knee and bring it to your chest, without moving the upper body. Stretch the leg back out straight again, and then bring the foot back to the ground. Repeat ten times with each leg, and if possible, try with both legs at the same time.
- Weight Lift and Bend: With a chair beside you for balance, and a two-pound weight in the opposite hand, bend forward at the waist, bend the arm holding the weight up to your chest (with the elbow kept at waist level) and then extend the forearm behind you before bringing the weight back to your waist. Repeat ten times with each arm, increasing weight if desired.
- Toe Touch: Standing with feet together, slowly and gently roll your upper body towards your toes, reaching downward with the fingers, as far as is comfortable. Keep legs straight throughout the bend. Slowly and gently roll the upper body back up to an upright position, and repeat ten times.
For more fall prevention tips and exercises, or to schedule an in-home assessment of your elder loved one’s home to reduce the risk of senior falls, contact Absolute Companion Care, the number one providers of the home care services Towson elders need, by calling us any time at 410-357-9640.