Fall prevention: it’s one of the leading aspects of healthy aging, given that falls are one of the top causes for significant trauma and even death in older adults. At Enhanced Home Care, providers of the high quality senior Care Overland Park families need, we strive to ensure the home environment is assessed for fall dangers and that modifications are made to help the older individuals in our care stay safe from senior falls.
Yet there are some additional steps all older individuals should take to lessen their risk of senior falls – in particular, stepping up their physical exercise plan to incorporate some significant strengthening and balance exercises that have been shown in research conducted recently by the British Journal of Sports Medicine to lessen falls by roughly 21 – 39%, based upon how much time is invested. As little as three hours every week invested in the activities below can make a significant difference in the health and wellbeing of your aging loved ones:
- Chair Lift: While seated in a secure chair with arms, hold onto the arms and push the body up, making use of the lower body muscles as little as possible and utilizing upper arm strength. Hold the position, and then slowly lower back to a sitting position. Repeat ten times.
- Forward Lunge: Stand up straight with feet in line with the hips. Grip onto a secure chair situated to one side of the body, and then step forward with one foot, keeping the rest of the body straight and tall. Bend the leg in front until the knee in the back is as close to the ground as possible. Then use the front leg to push the body back up to a standing position. Repeat 10 times with both legs.
- Leg Raise: From a sitting position, stretch one leg straight out in front of you, and then bend the knee and bring it to your chest, while not shifting the upper body. Stretch the leg back out straight once more, and then bring the foot back to the ground. Repeat ten times with alternate legs, and if at all possible, try with both legs together.
- Weight Lift and Bend: With a chair beside you for balance, and a two-pound weight in the opposite hand, bend forward at the waist, flex the arm holding the weight up to your chest (with the elbow kept at waist level) and then extend the forearm behind you before bringing the weight back to your waist. Repeat 10 times with both arms, increasing weight if desired.
- Toe Touch: Standing up with feet together, slowly and gently roll your upper body down to your toes, reaching downward with the fingers, as far as possible. Keep legs straight through the duration of the bend. Then slowly and carefully roll the upper body back up to an upright position, and repeat ten times.
For more fall prevention guidelines and exercises, or to schedule an in-home assessment of your senior loved one’s home to decrease the risk of senior falls, contact Enhanced Home Care, the top providers of senior care Overland Park families trust, by calling us any time at 913-327-0000.