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Fall Prevention Exercises for Seniors in Assisted Living CommunitiesNovember 1, 2020 0 Comment Category: Assisted Living
Seniors are at great risk of falls and getting injured due to that. That is why assisted living communities employ all necessary safety measures and precautions to make sure that their residents stay safe and avoid unnecessary falls. Caregivers at senior care facilities also encourage their residents to practice simple fall prevention exercises regularly, which help to strengthen their muscles, improve balance, and boost cognitive skills.
Below are some of the most effective fall prevention exercises for seniors in assisted living communities. Visit our Services page to learn more about our services, including group exercises.
Chair Leg Raise Exercises
This is one of the most common fall prevention exercises, wherein you need to sit on a sturdy chair, hold the base of the chair with your hands, and extend one leg straight up. Then bring the knee toward the chest while keeping the upper body still. Hold it for a few seconds, and then repeat the same process with the other leg.
Elastic Band Exercises
Elastic band exercises can help to improve hip stability and strength, which are essential to maintain mobility and avoid falls. Caregivers at assisted living facilities can guide you with different types of elastic band exercises that suit your condition and can help to strengthen your hips, such as hip abduction, hip flexion, hip adduction, and hip extension exercises.
Weightlifting is another great exercise for seniors and it helps to maintain their balance and movement control. However, this exercise should be done under proper supervision and only if your health conditions allow it. Besides, it should never be an intensive and strenuous workout; the primary goal should always be to stay comfortable while working on your body to maintain independence and reduce the chances of falling.
This is another simple fall prevention exercise, which puts your balance to the test. Here, you need to lift one leg and practice balancing on the other one for 10 – 15 seconds. Then take a break for a couple of seconds and repeat the process with the other leg. Following this simple workout routine every day can help to improve your stability and balance.
Swimming is an excellent way to focus on the common areas of your body that can contribute to preventing falls. Besides, it has plenty of health benefits for seniors, ranging from reducing body fat to building muscle strength and improving lean muscle stamina and endurance. Swimming is also a simple whole-body exercise and it helps to tone your muscles and bones to avoid the chances of falls.
Slow Toe Touches
This fall prevention exercise can be a bit tricky for some seniors, so expert supervision is required when practicing it. In this exercise, you will need to slowly bend to reach toward your toes as far as you can. It is not necessary that you touch your toes; just make sure that your legs are straight and you are comfortable bending toward your toes.
A simple stroll in the assisted living community grounds can help to boost your flexibility, build muscle and bone strength, and improve balance. To make it more beneficial, try walking in a straight line or when reading something. That will help to stimulate your cognitive functions and focus along with boosting your balance and mobility. Make sure that a caregiver is there to guide you so that you do not bump into things when walking while reading.
Tai Chi is a low-impact exercise that “involves a series of movements performed in a slow, focused manner and accompanied by deep breathing.” It helps to improve muscle strength, balance, and flexibility in seniors, which in turn reduces the risks of falls and related injuries. That is why many assisted living communities include this ancient Chinese exercise in the daily routine of their residents under the guidance of trained instructors.
Interested in learning more about what kind of exercises our residents engage in? Visit our Contact Us page to speak with us to learn more.