Part 2: Practical Tips and Exercises to Prevent Falls in the Elderly
Now that we’ve discussed the importance of physiotherapy and the risk factors associated with falls in older adults, let’s dive into practical tips for falls prevention and exercises that can help improve balance and lower leg strength.
Key Tips for Preventing Falls
- Stay Active and Exercise Regularly: Physical activity is one of the best ways to prevent falls. Engaging in regular exercise helps maintain muscle strength, flexibility, and balance. Activities like walking, swimming, and yoga are excellent choices for older adults.
- Check Your Vision: Make sure to have regular eye exams and update prescriptions for glasses. Clear vision is essential for detecting obstacles and hazards in your environment.
- Make the Home Safe: Remove tripping hazards such as loose rugs, electrical cords, or clutter. Ensure that there is adequate lighting throughout the home, especially in hallways, stairs, and bathrooms. Install handrails on stairs and grab bars in bathrooms for extra support.
- Review Medications: Have a healthcare professional regularly review medications to minimize side effects that can affect balance or cognition. If dizziness or sedation is a problem, adjustments can often be made.
- Wear Proper Footwear: Choose well-fitting shoes with non-slip soles to provide better support and reduce the risk of slipping.
- Get Up Slowly: When standing up from a seated position, do so slowly to avoid dizziness or lightheadedness. This is particularly important for individuals who take medications that can affect blood pressure.
Recommended Exercises for Balance and Lower Leg Strength
To enhance balance and strength, here are a few simple exercises that physiotherapists often recommend for older adults. These exercises are designed to target the muscles responsible for balance and stability in the lower legs and core. These can be completed in the comfort of your own home with support from secure household furniture (countertop or chair) closeby to reduce anxiety and increase support if required.
1. Heel-to-Toe Walk (Tandem Walking)
How to do it:
- Stand up straight and place one foot directly in front of the other, so the heel of one foot touches the toes of the other.
- Take small steps forward, walking in a straight line while keeping your balance.
- Focus on staying upright and maintaining your posture.
Benefits: This exercise challenges your balance by forcing you to stabilize your body with each step. It helps improve coordination and balance.
2. Standing on One Leg
How to do it:
- Stand up straight and lift one leg off the ground, bending the knee so your foot is just above the floor.
- Hold this position for 10-15 seconds, then switch legs.
- If needed, use a chair or countertop for support when balancing.
Benefits: This exercise targets the muscles in the lower legs and core, improving stability and strength.
3. Calf Raises
How to do it:
- Stand with your feet hip-width apart, and hold onto the back of a chair or a countertop for support.
- Slowly raise your heels off the ground, coming up onto the balls of your feet.
- Lower your heels back down slowly.
- Repeat for 10-15 repetitions.
Benefits: Calf raises strengthen the calves and improve ankle stability, helping prevent falls caused by weak lower legs.
4. Chair Stand (Sit-to-Stand)
How to do it:
- Sit in a sturdy chair with your feet flat on the floor and your knees at a 90-degree angle.
- Lean forward slightly and push up from the chair using your legs (not your arms).
- Stand fully upright, then slowly lower yourself back down into the chair.
- Repeat for 10-15 repetitions.
Benefits: This exercise strengthens the quadriceps and hip muscles, which are critical for standing up from a seated position safely.
5. Side Leg Raises
How to do it:
- Stand with your feet hip-width apart, holding onto a chair or countertop for balance.
- Slowly raise one leg out to the side, keeping your body straight.
- Lower the leg back down and repeat for 10-15 repetitions before switching sides.
Benefits: Side leg raises target the hip abductors, which help stabilize the pelvis and improve balance.
Conclusion
Falls prevention is essential for maintaining independence and quality of life as we age. Physiotherapy plays a pivotal role in addressing the risk factors that contribute to falls by improving strength, balance, and mobility. In addition to professional care, incorporating simple exercises and practical tips can significantly reduce the risk of falling. At Restore Movement, we’re here to support you with personalized exercises, balance assessment and strategies tailored to your needs, helping you stay strong, steady, and safe. If you feel you would benefit from a comprehensive balance assessment, feel free to book online or call us on 03 9885 4571.
By Stefan Billeau