Falls are the leading cause of injury and death for seniors. The Centers for Disease Control and Prevention states that a senior falls every second each day. There are many reasons a senior might fall, but experts suggest that one of the best ways to prevent falls is to improve balance. If you’ve noticed that your parent’s balance seems a bit off, the first thing you should do is talk to their doctor to determine if there is an underlying medical problem. If the doctor determines that there is no medical condition present that is causing your parent to lose balance, the best way to improve your parent’s balance is through exercise. The National Institute on Aging at the National Institutes for Health recommends the following exercises for improving balance.

Practice Standing on One Foot

This exercise is an easy one to practice at home because all it requires is a sturdy kitchen chair. To do the exercise:

• Stand behind the chair and hold on to it for balance.
• Raise one foot off the floor.
• Hold for 10 seconds.
• Place the foot back on the floor.
• Repeat with the same foot 10 to 15 times.
• Switch to the other foot and repeat.
• Complete two full sets for each leg, alternating legs in between sets.

Walk Heel-to-Toe

This exercise is a little more difficult and may require some help from a family caregiver or an elder care provider.

• Place one foot in front of the other so that the heal touches or almost touches the toes of the other foot.
• Look straight ahead and focus on one spot.
• Take 20 steps forward walking heel-to-toe.

If it is difficult for your parent to balance while doing this, they can place a hand on the shoulder or arm of an elder care provider. Over time the exercise will get easier and your parent won’t need help.

Balance Walk

This exercise looks a little more like a march than a walk, and it may require the help of an elder care provider when your parent first tries it.

• Hold the arms straight out to the sides at shoulder level.
• Look straight ahead and focus on one spot.
• Walk straight forward, but lift the knee slightly higher than normal and hold it there for one second before finishing the step (it will look like a slow-motion march).
• Take 20 steps forward.

Again, an elder care provider can walk beside your parent and aid their balance until the exercise gets easier.

Tai Chi

Tai chi is an ancient Chinese form of exercise that uses slow motions and focused thoughts. Studies
indicate that tai chi can reduce incidences of seniors falling by 45 percent. Tai chi is effective in reducing falls because it helps strengthen the legs while also improving range of motion, reflexes, and flexibility. Tai chi can be done by people of any age, so even if your parent is well into their 80s, they can take up the practice. You may have to spend some time looking for a tai chi class in your community. Once you find one, your parent’s elder care provider can drive them to class.

Improving your parent’s balance will take some work, but it’s worth the effort since it could mean the difference between staying healthy and disability or death. Your parent’s elder care provider can encourage them to work on their balance exercises each day or drive them to a tai chi class.

Sources
https://www.cdc.gov/media/releases/2016/p0922-older-adult-falls.html
https://go4life.nia.nih.gov/exercises/balance

Try tai chi to improve balance, avoid falls

https://go4life.nia.nih.gov/exercises/stand-one-foot
https://go4life.nia.nih.gov/exercises/heel-toe-walk
https://go4life.nia.nih.gov/exercises/balance-walk
https://go4life.nia.nih.gov/exercises/tai-chi

If You Or An Aging Loved One Are Considering Hiring Elder Care in Largo, FL, Please Contact The Caring Staff At Assisting Hands Home Care Today! 727-748-4211.