Exercises to Decrease Falls

Exercise is a proven way to prevent falls by strengthening the muscles that keep us upright and improve our balance.

There are many simple exercises you can do right from your home. Try these simple balancing and strengthening exercises:

• Sit on a sturdy, stable chair with an arm rest. Brace yourself on the arms and use both legs and arms to stand up. Slowly sit back down with the armrests as support. Place another sturdy chair in front of you in case you lose balance in the beginning. If this becomes too easy, try the exercise with only one arm or with both arms crossed in front of your chest.
• Hold on to a sturdy chair back or countertop and march in place, bringing your knees up towards your chest.
• Hold on to a sturdy chair back or countertop, stand with good posture and rise up on your toes with heels in the air then slowly lower feet flat onto the floor.
• Try group exercises like yoga or tai chi to strengthen muscles and increase balance.

Click on the links below to see some videos on exercises you can do at home to strengthen muscles and improve balance:

• https://www.youtube.com/watch?v=q3faZkO4gbc
• https://dailycaring.com/10-simple-fall-prevention-exercises-seniors-can-do-at-home-video/

Start off slowly and talk to your doctor to make sure you are exercising safely. If possible, exercise in a group or in front of a family member just in case you lose balance or need help. If you have concerns, ask your doctor to see if you qualify for physical therapy.