[For Seniors] Exercises to Walk Again. Fall Prevention
As we age, our legs and lower back can weaken, making stumbles and falls a concern.
However, by continuing simple exercises, you can maintain your walking ability and build a body that’s less likely to fall.
If you make easy, manageable exercises a habit, you’ll be able to go about your daily life with greater peace of mind.
In this article, we introduce exercises that can be easily done at home—even by older adults—to improve walking and prevent falls.
Let’s start with what you can do, move your body while having fun, and keep walking energetically for years to come.
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[For seniors] Exercises to help you walk again. Fall prevention (21–30)
Leg-swing exercises to strengthen the lower body and hips
Some older adults may feel their legs and lower back are getting weaker.
Many might think that walking is good for this and may already be going for walks.
However, simply walking without paying attention doesn’t provide much training effect for the legs.
So here are exercises that can specifically strengthen the legs and hips.
Hold onto a chair and extend one leg back, or place one foot on the seat of the chair and press your chest toward it.
These moves help strengthen the glutes and the front of the thighs.
As walking becomes easier, your range of activities can expand and you’ll likely be able to do more.
For older adults, this can also increase enjoyment and contribute to better health both mentally and physically.
Leg raise exercise you can do while lying down
Here is an easy leg exercise you can do at home while lying down.
By strengthening their leg muscles, older adults can maintain and improve their walking ability and help prevent falls.
Falls can lead to injuries such as fractures and, in some cases, result in becoming bedridden.
Let’s make good use of exercises you can practice regularly to strengthen your legs and hips.
While lying down, bend one knee with your foot flat, and lift the other leg.
Start by aiming for 10 repetitions.
As you get used to it, try increasing the number of reps.
Walking balance practice
Falls are especially likely to occur while walking, and those automatic, half-conscious movements increase the risk.
This session slightly modifies and makes the act of walking more challenging, aiming to improve everyday walking balance.
You’ll place your stepping foot and bend your knee in ways different from usual, then take small steps while maintaining balance in that unstable position.
Another key point is to keep your upper body upright so the effort transfers properly to your muscles as you move forward.
toe exercises
It’s said that strengthening the gripping power of your feet can also help prevent falls.
There are even experimental results showing that older adults who had fallen had about 20% weaker grip strength than those who hadn’t.
With that in mind, here are some exercises to train your toes.
By strengthening your toes to grip the floor, you can improve stability when standing and walking.
While seated, try opening and closing your toes like making a fist, or place a towel on the floor in front of you and scrunch it toward you with your feet.
Since these exercises can be done while sitting, they’re easy to fit into small pockets of free time.
Give them a try!
In conclusion
Maintaining your ability to walk is very important for staying energetic every day.
By continuing to exercise steadily within a comfortable range, you can strengthen your legs and lower back, which also helps prevent falls.
Start incorporating simple exercises you can do from today, move your body while having fun, and keep enjoying vibrant, lively days for years to come.