The National Center for Health Statistics reports that in 2023, the unintentional fall death rate for adults 65 and older was 69.9 per 100,000 population. This number rises with increasing age, so it's a real concern, especially if you have an elderly loved one or are a senior yourself.
Fortunately, the majority of these falls are preventable. You can start by clearing and modifying your living space, but take it a step further by improving your balance and mobility.
Are you now seeking fall prevention exercises for seniors in Woodbury, NJ? Then keep reading. We'll provide you with the necessary information to keep yourself healthy and strong.
Gentle balance and strength training is the first thing you should do. The key to safe balance and mobility is strength in the legs and hips, so these are the areas to focus on.
One essential exercise is to practice sit-to-stand. Slowly rise from a chair without using your hands if possible; focus on your leg strength. Sit back down with control, and repeat 8-12 times for 1-3 sets.
Another is heel/toe raises. Stand behind a chair, hold the back for support, and rise onto your toes. Hold it for 1-2 seconds, lower yourself slowly, and repeat the exercise 10-15 times.
The above exercises strengthen your:
These are all important for standing, walking, and correcting a stumble.
As part of assisted living wellness, you should also practice static and dynamic balance. This will teach your body to control the center of gravity, which makes you more resistant to falls.
To start, do the tandem stand, which is where you place one foot directly in front of the other. Balance yourself for 10-30 seconds.
You can also do a single-leg stand. Balance on one leg for 5-30 seconds and hold onto a chair for safety if needed.
Try the weight shift exercise, which is where you rock your weight from one foot to the other. You can also do slow turns.
Another is step-and-reach. As the name implies, step forward and reach to pick up an object.
Tai chi is a low-impact, flowing movement practice, and it's especially effective for:
This gentle exercise is excellent for older adults, and you'll commonly see it used in senior living communities. Sessions last anywhere between 30-60 minutes, and you'll learn:
Not only can you lower your fall risk by improving balance, but you can also find peace of mind. It's the perfect combination of exercise and mindfulness.
As we've mentioned earlier, leg strength is essential for balance. So those looking for support regarding senior mobility in Woodbury, NJ, should try the Otago Exercise Program (OEP). It's an evidence-based bundle of leg-strength and balance exercises, and it includes a walking plan that has demonstrated large reductions in falls too.
Typically, you'll do 17 progressive strength and balance exercises, plus walking three times per week. The sessions are short, and they're specifically designed for older adults, so you don't have to worry about overexerting yourself.
is that you can do these exercises either on your own at home or in a group setting, which can offer opportunities for social connections.
Not every older adult can stand and balance for long periods of time, and that's okay. After all, many seniors have joint pain, low endurance, or are recovering from an illness.
If you or a loved one is concerned about memory care safety, then you can do chair-based exercises instead. These still help build strength, range of motion, and confidence, but minimize risk too.
Examples here include:
Do 10-20 minute sessions on most days, and you can combine them with longer standing/balance exercises if you're able to. Then, transition from standing to sitting as your strength and confidence increase.
To recover better from missteps, you should focus on improving walking mechanics and reactive stepping. Luckily, there are several simple gait drills that can boost stability during walking.
Techniques you can try are:
Whichever you choose, do 2-3 short sets (30-60 seconds each) 3-5 times per week. You can easily pair these exercises with a short walk around the community.
It's beneficial to do exercises that mimic everyday tasks. The main things to hone in on are:
For instance, you can rehearse slow, controlled sit-to-stand movements or practice turning 360 degrees slowly while holding a cup of water. Repeat the task 5-10 times every other day and gradually increase the challenge.
Often, seniors fall when they have to multitask, so a useful thing to tackle for aging-in-place support is dual-task training. This will train your body and mind to cope when your attention is divided.
Here are some simple dual-task ideas to consider:
Fall prevention exercises for seniors can make a huge difference in whether an older adult trips and falls in the near future. The best part is that there's a wide variety of exercises for seniors of all mobility levels.
So be proactive about your safety and strength. It's never too late to start doing exercises, and with enough time, you'll see a tremendous improvement. As a result, you'll significantly decrease your fall risk.
If you're interested in touring a senior living community in Woodbury, NJ, then contact us today. Woodbury Mews has newly renovated residences, and you can choose from studios, one-bedrooms, or two-bedroom apartments, all of which have spacious floor plans.