Preventing Falls: 5 Simple Exercises Seniors Can Do At Home

As a child or a young adult, it is common to shrug off a fall with nothing more than a couple of minor bruises. However, as we age and our skeletal muscle strength and mass decline, falls can have serious consequences. In fact, about one-third of Singaporeans aged 65 and above experience a fall at least once, with 40% of these falls accounting for injury-related deaths.

However, you can still remain active and age gracefully in your golden years by incorporating a suitable fall-prevention exercise programme into your daily routine. If you are unsure where to begin, fret not! Let us share with you five simple senior fall prevention exercises which you can try at home.

Exercise #1: Sit-To-Stand

This fall prevention workout for seniors is designed to help improve balance and strengthen their leg muscles by practising standing. For those with weaker balance, we recommend sitting comfortably and placing your chair near a high table or countertop for additional support if you feel unsteady when balancing on one foot. 

To perform this exercise:

1. Start by sitting on a sturdy chair of standard height, ensuring it won’t slide or roll. You should be sitting comfortably with your feet lying flat on the ground. Ensure your buttocks are positioned at the front of the seat.
2. Lean your chest forward over your toes and shift your body weight forward. As you do so, squeeze your gluteal muscles and slowly rise to a standing position.
3. Subsequently, slowly sit back down and return to the original position.
4. Perform ten repetitions, twice daily. 

However, if you encounter pain in your back, knees, or hips, please stop the exercise immediately and consult a doctor or physiotherapist. 

Learn More: 8 Exercises You Can Try At Home To Help Relieve Knee Pain

Exercise #2: Feet Apart, Feet Together

Source: More LIfe Health

This simple home exercise is suitable for older adults who may feel unsteady while standing or walking. As with the previous activity, you can perform this exercise near a high table or counter for added support if needed.

Feet Apart Exercise:

1. Stand with your feet shoulder-width apart.
2. Hold this position for 10 seconds, gradually increasing to 30 seconds.

It’s normal to feel a little unsteady at first or to reach for support. Continue practising until you can maintain the stance with minimal assistance. Once you can hold it comfortably for 30 seconds, move on to the next step.

Feet Together Exercise:

1. Stand with your feet together.
2. Hold steady for 10 seconds, gradually working up to 30 seconds.

Perform five repetitions of each exercise twice daily. Once you have mastered this activity, you can challenge yourself further by attempting it with your eyes closed or by standing on one foot.

Exercise #3: Marching In Place

If you seek to improve your balance and increase your core stability when standing on one leg, look no further than this home-based physiotherapy exercise. It can help prevent falls by building up your leg strength and enhance your performance in one-leg movements. Before you begin the routine, consider standing near a wall or countertop for additional support. 

To perform this exercise:

1. Stand with your arms at your side and your feet slightly apart.
2. Subsequently, lift one knee up towards your chest while keeping the other leg straight.
3. Return to a regular standing position and repeat this movement with the other knee.
4. Continue marching in place by alternating between both knees, lifting each knee up towards your chest for up to 30 seconds.
5. Perform five repetitions daily.

Exercise #4: Heel Raise

The ‘heel raise’ is the ideal home exercise for elderlies looking to strengthen their calf and thigh muscles so as to enhance flexibility and balance and prevent falls. We recommend using the back of a sturdy chair to steady yourself while performing the routine. 

To perform this exercise:

1. Stand behind a chair with your feet shoulder-width apart and firmly planted on the floor.
2. While bending your knees slightly, raise your heels off the floor using the balls of your feet, the padded portion of the sole between the toes and the arch, underneath the heads of the metatarsal bones.
3. Subsequently, drop your heels back on the floor and revert to your starting position.
4. Perform two sets of this exercise, with ten to fifteen repetitions.

Exercise #5: Heel-To-Toe Walk Tandem Walk (Heel to toe walk)

Source: Youtube

Improve your balance with this simple heel-to-toe walking exercise that focuses on your centre of gravity. For comfort, we recommend wearing loose-fitting clothing during the exercise. It may also be helpful to create a line of tape on the floor to guide your path and ensure you’re walking straight. Having it as a fall prevention exercise program for the elderly, it may be quite challenging, so do pace yourself and not be discouraged don’t be discouraged if you can’t perform it perfectly at the beginning.

To perform this exercise:

1. Position the heel of your right foot directly in front of your left foot, ensuring the heel of your right foot touches or nearly touches the toes of your left foot.
2. Step forward with your left foot, placing it directly in front of your right foot.
3. Continue alternating feet, stepping forward one foot at a time, until you have taken 20 steps.
4. Turn around and repeat the exercise.
5. Perform five repetitions daily.

In addition to the heel-to-toe walk or tandem walk exercises, if you have concerns about your balance and flexibility, consider consulting a physiotherapist about fall prevention. They can assess your condition and provide a more customised plan based on your specific needs. It all begins with baby steps, and age doesn’t get in the way of living your life to the fullest.

When Should I See A Physiotherapist?

Physiotherapy can help address pain, mobility issues, and recovery from injuries or surgery. If you are unsure whether you need professional support, the following situations may help you decide to speak to a physiotherapist about your condition:

Feeling Unsteady or Losing Balance Easily

– If you often feel unsteady on your feet, have difficulty walking, or experience frequent falls, a physiotherapist can assess your balance and coordination, providing exercises to improve stability.

Persistent Pain or Discomfort

– If you experience muscle or joint pain that lasts for weeks or worsens with movement, this may be a sign of an underlying issue, which a physiotherapist would be able to assist.

Difficulty Exercising Due to a Health Condition

– A medical condition, such as arthritis, heart disease, or neurological disorders, may make it challenging to exercise at home alone. Exercising with a physiotherapist is encouraged, as the exercises can be tailored to your condition on a daily basis.

Limited Range of Motion
– Struggling to move a joint fully or dealing with stiffness that restricts daily activities can be addressed through therapy.

Recurring Muscle Weakness
– If you notice weakness that affects movement or daily tasks, physiotherapy can help rebuild strength and endurance.

Recovering from an Injury or Surgery
– Whether you are healing from a sprain, fracture, or surgical procedure, a a physiotherapist can guide your recovery and help prevent complications.

Postural Issues or Work-Related Strain
– If prolonged sitting or repetitive movements at work cause discomfort, guidance can be provided by a physiotherapist to help improve posture and prevent strain.

At The Home Physio, our team of healthcare professionals is trained in geriatric care, ensuring that home care for the elderly in Singapore is tailored to their unique requirements. If you wish to learn more about our services, visit our website today.