![[For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults](https://i.ytimg.com/vi_webp/-xqD6RClg4g/maxresdefault.webp)
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 (1–10)
Twisting exercise
In addition to weakening of the legs and hips, stiffness in the upper body—such as the sides of the torso and the spine—can also cause older adults to fall.
Normally, when turning to look behind, the body twists in order: head, upper body, hips, then legs.
However, if the upper body is stiff, the lower body twists first.
As a result, the head and upper body can’t keep up with the twist, which may lead to a fall.
This video explains the importance of keeping the upper body flexible and practicing twisting movements to prevent falls.
The exercises are performed while seated, so they can be done safely.
Easy Exercises
“Easy Exercise” is a routine developed to prevent falls, fractures, and decline in daily functioning among older adults, with each movement given a clear purpose.
It’s divided into three levels—“for those who can exercise while seated,” “for those with slightly weak knees or shoulders,” and “for those who can exercise without difficulty”—so please imitate the movements within your own ability.
The routine lasts about six minutes, so do your best without overexerting yourself and stop where necessary.
Core exercises
For exercises that help maintain posture and prevent unsteadiness while walking, I recommend core workouts.
Raise both hands straight up and lower them to shoulder level repeatedly to strengthen your latissimus dorsi.
Placing both hands behind your head and twisting your torso to the left and right will work your oblique muscles.
Finally, repeatedly lifting and lowering both knees to the same height will train your rectus abdominis.
All of these can be done easily while seated, so try incorporating them into recreation or exercise sessions.
Energetic Mame-Mame Exercises
How about incorporating exercise into recreational activities for seniors? “Genki Mame-Mame Taiso” aims to maintain muscle strength, flexibility, and balance, which tend to decline with age, and to prevent falls and difficulties in daily life.
You can do these exercises in various situations—lying on the floor, sitting in a chair, and more.
Try following the video to do neck rotations, shoulder rotations, finger exercises, and back-stretching exercises.
Thigh exercises
To keep walking energetically, the thigh muscles are a key factor.
They help prevent falls and promote awareness of proper posture, contributing to overall health.
Here is an exercise you can do while seated that focuses on and strengthens the thigh muscles.
With both feet together, straighten your knees and move your legs from side to side, engaging the entire leg and moving it with control.
By incorporating movements that lift both feet off the floor, you not only strengthen your legs but also develop the balance needed to support your whole body.
Be sure to maintain a posture that doesn’t place strain on your lower back; that’s another important point to keep in mind.
Full-body exercises you can do while seated
A fall-prevention exercise you can do while seated by moving your arms and legs.
Start with slow movements, extending your hands and feet forward, and gradually try exercises with more motion.
Instead of moving your hands and feet simultaneously right away, it’s best to perform each movement carefully one by one.
Once you are used to the basic movements, try making your motions larger and incorporate exercises that use both your arms and legs.
Repeating simple movements to a rhythm can also serve as brain training for older adults.
Consider including this as a recreational activity to help prevent falls and becoming bedridden.
Lower-body exercises with a rubber ball
Older adults tend to have difficulty lifting their feet while walking, so make a point of lifting your feet to help prevent falls.
This time, we’ll use a rubber ball that you can get at a 100-yen shop for some exercises.
Prepare a ball about the size of a dodgeball or volleyball.
While seated in a chair, hold the ball in front of your body and lift your thigh to touch the ball with your knee.
Another exercise is to place the ball on the floor, rest one foot on it, and rotate it in circles without letting your foot come off.
These exercises are designed to consciously practice lifting your feet.