Effective Fall Prevention Exercises for Seniors in Morgan Hill, CA

The CDC reports that every year, more than one out of four seniors above 65 years old has a fall. About three million of these older adults visit the emergency department with cases related to falls.

Morgan Hill, CA, is the ideal destination for older adults due to the breathtaking natural landscapes and local farm-to-table cuisines. The area is also close to vineyards and parks where seniors can stroll and enjoy the fresh air.

However, older adults in Morgan Hill, CA, are prone to falls due to balance issues related to old age. Let's discuss some fall prevention exercises for seniors.

Sit to Stand

One of the fall prevention routines you can practice to improve your balance and strengthen your leg muscles is the sit-to-stand movement.

To do this exercise, find a sturdy chair and sit comfortably; put the chair next to a countertop to ensure it doesn't roll or slide. Put your feet firmly on the ground and move forward in a way that your buttocks are at the front of the chair.

With your chest over your toes, start rising slowly to a stable standing position. Hold on to the countertop for support in case you feel unsteady while standing. Slowly go back to the sitting position and repeat this exercise up to ten times twice every day.

If your balance is very weak, you can put your arms on the chair to help you sit and stand. However, aim not to use your hands at all. In case you experience any pain, stop doing this exercise and reach out to your doctor immediately.

Feet Apart, Feet Together

This workout is ideal for older adults in assisted living in Morgan Hill, CA, who feel unsteady, especially when walking or standing. It's advisable to do the feet apart, feet together exercise near a countertop for added support.

Start by standing with your feet apart, preferably up to the width of your shoulders. Keep your eyes open throughout and start by holding for ten seconds, then proceed to 30 seconds as you get used to the exercise.

Then, put your feet together and stand for between ten and 30 seconds with your eyes open. Once you're comfortable doing this move, try it with your eyes shut. For an extra challenge, practice standing on one foot at a time.

Single-Leg Stance

The single-leg stance exercise is a recommended balance training for seniors as it improves balance on one leg at a time and is easy on the joints. To complete this routine, you need to have a sturdy chair. Follow the steps below:

Put both your hands on the back of the chair
With your feet flat on the ground, bend your knees slightly
Start with your right leg and lift it for five seconds
Drop the leg back to the floor and repeat the exercise up to five times
Complete the steps above using the left leg

Every time you do these mobility exercises for seniors, keep your leg up for longer. Remember not to push yourself too hard; if you feel any pain, put your leg down and discontinue the exercise.

March in Place

One of the best senior safety strategies to increase your core stability and prevent frequent falls is the march in place exercise. This practice builds your strength and improves performance in one-leg movements. Stand near a countertop or wall for added support.

The following are the steps to follow for the march in place exercise:

Position your feet slightly apart and stand with your arms at your side
Raise your right knee towards your chest while keeping your left leg straight
Put your right leg back on the floor and repeat this exercise with your left knee
Lift each leg for up to 30 seconds and march in place
Repeat this balance training exercise five times

Heel-to-Toe Walk

This fall-prevention exercise aims at reducing fall risks by strengthening your balance as you walk. During the heel-to-toe walk, wear supportive shoes and comfortable, loose-fitting clothing if you need to; stick tape in a straight line on the floor of your senior living apartment.

Put your left foot's heel in front of your right one while ensuring the heel almost touches your right leg's toes. Move forward using your right foot and put it directly in front of your left foot. Continue walking forward with the opposite foot every time for up to 20 steps.

Turn back around and repeat the heel-to-toe walk exercise at least five times.

Sideways Walking

In this exercise, you'll use your legs to move sideways to improve your stability. The side-ways walking exercise also requires you to have a narrow stance to help you concentrate on your balance. To make it even more challenging, add a resistance band and bend to a slight squat.

Follow the steps below:

Stand in a mild squat position with your feet apart
Using your right foot, take a step slowly to the right
Put your left foot next to your right foot and move to the right again using your right foot
Do this ten times, then change direction
Repeat the above exercise for up to ten steps while moving to the left

Hip Circle

This is another fall prevention exercise for seniors that helps in building balance. Hip circles strengthen the muscles near your hip joint and improve your flexibility. To do this mobility exercise for seniors, make a large circle in an anticlockwise direction using your hips and without moving your shoulders.

Repeat this five times, then switch to a clockwise direction. Practice this exercise regularly to improve your balance and lower your risk of falls.

Discover Fall Prevention Exercises for Seniors at Loma Clara Senior Living Community

As you age, you may find yourself losing the muscle mass and strength you once had. It increases your chances of falling and can have severe consequences. To prevent this, practice the fall prevention exercises for seniors above.

At Loma Clara Senior Living, we provide our residents with a unique lifestyle that allows them to maintain their independence. We have a state-of-the-art fitness center and a physical therapy room where you can stretch and practice your balance exercises.

Schedule a tour with us today and experience a high standard of senior living and care.