9 Simple Exercises to Prevent Falls in Senior Adults

In older age, besides a higher risk of developing heart disease, cognitive dysfunction, and diabetes, there is another major health risk — falls. Falling in older age is common due to the following factors: side effects from the prescribed medication and muscle weakness as a result of a sedentary lifestyle, arthritis or neuropathy, balance problems, vision problems, and hearing loss. To prevent falls in older age, experts advise starting a regular exercise program after prior consultation with your doctor. After this, you may include such exercises in your daily routine:9 Simple Exercises to Prevent Falls in Senior Adults

  1. A corner stand helps to train your balance.
  2. A tandem stance, another great balance exercise.
  3. Tandem walking is walking with one foot directly in front of the other, heel to toe, which helps to train your balance, too.
  4. Sit-to-stands help to make your legs stronger, involving into work such muscles like abdominals, gluteals, and thigh muscles.
  5. Standing dual heel raises is a good exercise to strengthen the lower legs.
  6. Step-ups strengthen muscles in the buttocks.
  7. Supine straight leg raises help to train your hip flexors, quadriceps, and core muscles.
  8. Bridges strengthen the gluteal muscles in the buttocks, helping stabilize your hips.
  9. A backstretch helps to keep your muscles supple and flexible.

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