Preventing Falls: Effective Strategies and Exercises for Seniors

Getting older accumulates a list of worries, and falling is ranked relatively high on that list. Exercise can be one of the most helpful things seniors can engage in to help reduce their risk for falls and minimize injury. 

Falls can put seniors at risk for severe health problems, even fatalities. Fall prevention is a necessary measure to undertake. With these effective strategies and exercises, seniors can feel more confident about their reduced risk of falling, knowing that these methods have been proven to work.

Easy Strategies to Prevent Falls

It’s crucial to understand that the risk of falling for seniors is related to many factors, especially for those caring for elderly parents at home. Some of those factors can include:

• Balance/walking problems
• Hazards in the home
• Low blood pressure (such as orthostatic hypotension – when blood pressure drops upon standing)
• Feet/footwear problems

Older adults and caregivers or loved ones in charge of seniors can take on some simple, easy tasks and strategies for fall prevention. By developing and executing a fall prevention plan, you can take control and ensure that all bases are covered, empowering yourself with the knowledge of potential hazards.

Removing Obstacles

Around the home, there are likely some things in the way or potential fall hazards that should be removed to make the home safer and secure. Some common problems or areas in the home to examine and remove such obstacles include the following:

• Secure any loose rugs with tape or rubber backing.
• Repair any loose floorboards or tiles immediately.
• Move coffee tables, bookcases, small stands, or potted plants from high-traffic places.
• Remove boxes, blankets, cords, magazines, or newspapers from walkway areas.
• Store things within easy reach that you use often throughout the day, such as clothing, dishes, food, and medications.
• Use non-slip mats in the bathroom, or have a bath seat put in if possible.
• Quickly clean up any spilled liquids or foods before they are forgotten.

Bring in More Light

Consider keeping the home more brightly lit to see and avoid any objects or obstacles. Some things you can do to bring in more light include:

• Place night lights in hallways, bathrooms, and bedrooms so you can see during the night in case you need to get up.
• Invest in under-cabinet or motion lighting in areas around the house, or trade in some traditional switches for illuminated ones so the switch is easy to see and get to during the night.
• Store flashlights in drawers around the house in case of a power outage so you can easily find light.
• Always turn on the lights before going up and down staircases.

Examine and Update Your Footwear

Sometimes, the shoes you wear can cause trips and falls. Ensure you wear flat, comfortable shoes with non-skid soles or properly fitted socks. High heels, floppy socks or slippers, or stocking feet can cause slips, stumbles, and falls. 

Utilize Fall Prevention Products

One last effective strategy in fall prevention is similar to baby-proofing. Some things can be installed or put in your home to help prevent a fall from happening, such as:

• Handrails on both sides of any stairways
• Treads on wooden steps for gripping
• Grab bars in the shower and tub areas
• A raised toilet seat or a toilet seat with armrests

You may also have a cane or walker nearby to help you stay steady when moving about the home.

Exercises to Prevent Falls

Some easy exercises can be done right in the comforts of home to help increase strength, balance, and stamina. These three things are essential to ensuring your home safety and reducing the likelihood of a fall. Find one or a few that work for you that you can perform at least a few times a week to get results.

One Leg Balance

With your feet at hip-width and hands on your hips, gently and slowly lift one leg, bending it at the knee. You’ve succeeded if you can hold that position for up to 30 seconds at a time.

Be sure to switch legs and repeat the same thing five times on each side or as many times as possible. When you first start this simple exercise, you can hold onto a wall, countertop, or solid chair for balance before you can do it without.

Leg Raises

While sitting upright, slowly extend one leg in front of you as straight as possible without locking the knee. Flex your foot and point your toes toward the ceiling, holding for a moment before lowering it. Repeat this up to 15 times, and then switch legs.

Heel to Toe Walk

Stand with your arms straight out, feet side by side. Focus on a spot in front of you and take a step forward, placing the heel of the front foot directly in front of you and touching the toe of your back foot. Take from ten to twenty steps as you’re able.

Sit-to-Stand

While sitting down, get comfortable with your feet flat and your back straight. Sit with some sturdy support in front of you, such as a countertop or your walker, so you can reach it if you feel unsteady when you get up. Lean your chest over your toes and shift your body weight forward, then rise slowly to a stable position. Repeat this ten to fifteen times.

These exercises focusing on balance and strength training can help minimize your chance of falling. Heavier exercise activities like squatting or jogging may cause seniors to feel more unsteady, increasing the possibility of a fall and helping empower more independence as you age. These lower-impact activities are intended to help you find support and balance so that you can build up your muscles more efficiently.

Consult a Healthcare Professional

You can do many of these exercises at home, but you should make an appointment with your healthcare provider or other medical professional before exercising. A doctor can assess your risks and discuss strategies and exercises that you can do, as well as go over any medications, prior falls if you’ve had them, and other health conditions as needed.

Falling is a leading cause of injury to seniors over 65, so it’s important to take steps to combat the chance of a fall before your mobility is more limited It can be best to have a caregiver or loved one within your home while you exercise for safety and supervision.

Guest post By Olivia Wolfe

Olivia Wolfe is an independent writer with a passion for simplifying complex information related to senior care health. With her unique background as a nursing intern, she combines her firsthand experience in the healthcare field with her writing skills to deliver valuable insights to her readers.

The views expressed by the author may not reflect the views of Age Safe America, LLC. The content here should not be taken as medical, legal or financial advice. The content here is for informational purposes only, and because each person is so unique, please consult your own healthcare, legal or financial professional with any questions.