Falls are among the most dangerous scenarios for senior citizens. 3 million seniors per year are admitted into intensive care and must undergo surgery because they lost their balance and fell. Falling can happen for many reasons, but falls represent the potential for broken bones and head injuries that can be avoided. Balance exercises are a great way to help your body to regain its stability and agility and keep you safe.

Why Seniors Fall More Often

Seniors typically experience symptoms and situations that make them more prone to falls. Walking and balance problems can be caused by:

changes in vision, neuropathy in the feet and legs, or vestibular (inner ear) issues.
taking multiple medications
residential hazards such as rugs, transitions, and poor lighting
inappropriate footwear
low blood pressure, especially orthostatic hypotension (blood pressure drops while standing up from a sitting position)

Balance Exercises to Minimize Falling

There are several easy exercises that can be completed by senior citizens – but that are highly effective in improving balance and promoting agility.

Sit-to-stand exercises: This simple exercise only requires a sturdy chair with solid arms. The individual should stand in front of the chair, preparing to sit down. They then gently and slowly lower themselves into a sitting position, using their arms to steady themselves. This exercise must be performed in slow motion in order to adequately engage the leg muscles. Once sitting, the senior will utilize their arms and legs simultaneously and resume a standing position. The exercise should be repeated ten times if possible, taking breaks if needed to rest.
One-leg balance exercises: Stand in front of two stable chairs or in front of a counter. Holding the supportive surface, balance on one leg by raising one foot. Hold this position for fifteen seconds, then switch legs. Seniors can hold on with two hands in the beginning, then progress to one hand (or no hands) as their balance improves.
Side-leg raises: Hold the back of a stable chair, maintaining proper posture. Raise one leg to the side, keeping toes pointed straight towards the chair. (Remember, you can also substitute a countertop for this exercise.) Be deliberate and slow, engaging the muscles in the exercise. Be careful not to fall back on momentum to do the work. Repeat the leg raise at least ten times on each side.
Back-leg raises: Prepare much like the side raise. Hold a countertop or chair, keeping a proper posture while raising one leg behind the body. Ensure the leg remains straight and you don’t bend the knee. Move slowly and deliberately, and do not lean forward. Perform the action for both legs and repeat the exercise ten times.
Heel-toe walk: The most difficult of the balance exercises is the heel-toe walk. Participants should stand next to a countertop and balance themselves with one hand. Walk in a straight line, positioning the heel directly in front of the toes. This exercise may be too challenging for some senior citizens, so please do not attempt it if not steady enough.

Dangerous falls that result in injury can be caused by imbalance and unsteadiness in senior citizens. The good news is that these balance exercises can significantly improve the health and well-being of seniors. If you have an elderly loved one, look into teaching them some of these exercises to keep them safe.

A Banyan Residence is an assisted living and memory care center located in The Villages.