With the decline in mobility and increase in age, older adults can become more prone to falls and accidents. Fall prevention in the elderly is essential and if a senior does suffer from a fall, the consequences can be much more serious. One main reason that falls occur is the loss of balance. So, one way to take action before an accident happens is to practice some at-home balance exercises to prevent falls. Keep in mind that these exercises should not be done unless your doctor gives you the ok. If you are just starting to regain balance, make sure there is someone else around just in case you need any assistance.
Equipment to Gather
First, let’s go over the items you’ll need to carry out these exercises. You don’t need all of these, and many can be substituted. But, here’s a few items that are helpful for these at-home balance exercises to prevent falls:
- A chair – any type will work and will provide assistance and a place to rest during exercises.
- Proper footwear – the type of floor you are doing the exercises on will influence the type of shoe you should wear. Rubber shoes are good for avoiding slips, but can also cause trips if they catch on the carpet or floor unexpectedly.
- Kitchen counter – even if it’s small, kitchen counters make for great balance aids.
- Small, soft objects – slippers or children’s stuffed animals are best, but anything less than 6 inches high will work.
- Tape – many seniors have a hard time walking in a straight line, so tape can help with guidance.
- A family member or another person – not necessarily an item, but having someone to help can be very beneficial.
4 At-Home Balance Exercises to Prevent Falls
1. One-leg balance
By balancing on one leg, you’ll be able to regain your center of gravity over your ankles. For this exercise, the chair or kitchen counter can be used. Hold onto the chair or counter and lift one foot off the ground. First try a few seconds on each foot, then work your way up to balancing for more time. Once you’ve got the hang of balancing for at least one minute, start holding with only one hand, then one finger, and even without holding the chair or counter at all.
2. Stepping paths
Many falls in seniors happen because they are unable to lift their feet high enough to fully step over an item. Without exercise, our leg muscles get smaller, and our legs get heavier. So, stepping paths will help strengthen hip and leg muscles and also improve coordination. For these exercises, you’ll definitely need small, soft objects, and it can be helpful to have a family member assist you in the beginning or place chairs along the path to hold on to. Place the objects on the floor about a foot to a foot and a half apart. Step forward over each object, pausing in between if needed. You can also step sideways over the objects when you feel comfortable, and even practice walking around the objects in a weaving manner.
3. Heel-to-toe walk
This is one of the at-home balance exercises to prevent falls that you can also use the kitchen counter for assistance. Place a straight line of tape running parallel with the counter, or have someone assist you with this task. Next, holding onto the counter, try to walk heel-to-toe down the line of tape. Make sure you keep your eyes on a point in front of you to better hold your balance. If you get good at the counter, you might be able to try it in a more open space with your arms out to your sides.
4. Side-to-side walk
This exercise also works best at the kitchen counter. You can use a line of tape if you prefer, but it’s not necessary. Many seniors find it more difficult to do side-to-side movements and maintain balance. You can practice this by facing the counter and holding on with both hands. Bring the foot that’s on the outside to meet the foot on the inside. Then, move your inside foot away from the outside foot, just like you’re walking sideways.
