[For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
As we age, the risk of falling increases due to declines in physical function and lack of exercise.
People may have trouble lifting their feet while walking, trip over small steps, or feel unsteady when initiating movements such as standing up or starting to walk.
In this article, we will introduce fall-prevention exercises and routines for older adults.
To prevent falls, it is important to continue exercises that rebuild lost muscle strength, with a focus on lower-body movements targeting the legs and hips.
Many fall-prevention exercises can be done while seated in a chair, making them easier for older adults to try.
There are also creative and engaging exercises available—why not enjoy preventing falls while having fun?
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[For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults (Ages 71–80)
Fall prevention exercises
These are effective exercises you can do while lying down to prevent falls! Lying on your back, move your ankles up and down through a large range of motion to activate your shin muscles.
Next, alternately pull each knee toward your chest and hug it in, moving your hip joints through a large range as well.
With one knee bent, raise and lower the other straightened leg to strengthen the front thigh muscles.
If you bend both knees, plant your hands firmly on the bed or mat, and lift your hips, you can also work your glute muscles.
Take breaks as needed and gradually get your body used to the movements, starting with a small number of repetitions.
Hand exercises that also help prevent falls
Extend one arm forward with the hand open, and place the other hand on your chest and make a fist.
While singing, switch this shape from one side to the other.
If you do this exercise standing, a key point is that it also draws your attention to posture.
It’s important to keep singing as you go; handling two tasks at once helps activate the brain.
If you switch the arm position and hand shape to the opposite in the middle, your attention instantly shifts to your hand shape, which also trains your decision-making.
By staying mindful of your posture and moving your body firmly, you can expect not only brain-training benefits but also muscle-strengthening effects such as fall prevention.
Neck strength training
They say the head weighs more than 5 kilograms.
Your neck supports that heavy head every day, and when it can no longer keep up, you start to develop a hunched posture.
Being hunched also means your balance is off.
That can lead to falls, so let’s strengthen the neck muscles through training to better support the head.
Place both hands on a chair and lift and lower your head.
Then, in the same position, turn your neck to the side and to the back.
Move your neck slowly and adjust the number of repetitions to match the pace of older adults.
Let’s make shapes with our feet!
While seated, lift and move your legs, focusing on your leg muscles while also adding a brain-training element.
One leg traces a triangle, and the other moves up and down in time with the rhythm.
A key point is to clearly grasp the difference in counts: one leg completes a cycle in three beats, while the other completes a cycle in two beats.
Once you get used to it, switch legs and keep your attention on how you move them.
If lifting your legs is difficult, you can keep your feet on the floor and draw the shapes there instead.
In conclusion
It seems that many older adults suffer fractures from falls and end up bedridden.
Hospital stays can lead to cognitive decline, and people may become reluctant to move their bodies to avoid falling again.
Muscle strength then deteriorates, increasing the risk of falls and creating a vicious cycle.
We want older adults to live lively, enjoyable lives.
Please consider incorporating the exercises introduced here in your facilities to help prevent falls.