Seniors are at an increased risk of falling, which can lead to serious injuries. However, certain types of exercises can help prevent falls by increasing muscle strength and balance and building endurance. Kitchener senior home care experts have put together a list of exercises that can help reduce the risk of falls.
1. Balancing on One Foot
Some seniors receive elder care in KW due to having limited mobility, but they can work on remaining steady by standing on one foot without holding on to a chair or other object. This is a simple exercise that helps seniors increase their balance and coordination.
2. Leg Extensions
This exercise involves sitting and straightening out one leg at a time to build strength in the thigh muscles. Having strong thigh muscles allows seniors to hold themselves up more easily while walking around. Leg extensions might also help ease knee pain caused by arthritis or other conditions that affect the joints, which also decreases the risk of falls.
3. Standing on Tiptoes
Seniors can use the back of a chair for support while performing this exercise, which involves standing on the tiptoes and holding the pose for 15 to 30 seconds. This exercise helps seniors work on making the muscles in their ankles and calves stronger, which provides extra stability when standing and moving around.
4. Knee Curls
For this exercise, seniors should bend their knee behind them and move it back and forth. Knee curls provide a simple way to build stronger muscles in the lower back and buttocks, which provides seniors with added support when they are walking.
5. Leg Stretches
Seniors can try sitting with one leg straight in front of them while reaching toward their toes to stretch their leg muscles. This exercise targets the muscles in the back of the leg, which helps increase flexibility and lowers the risk of falls.
If your elderly loved one needs help performing exercises such as these, reach out to Home Care Assistance. Our caregivers can provide the encouragement and assistance your loved one needs to remain physically fit, and we also offer comprehensive Parkinson’s, stroke, and dementia home care Kitchener, ON, families can count on. For more information on our in-home care services, please call 519-954-2110 to speak with one of our experienced Care Managers.