Low-Impact Exercises To Prevent Falls and Improve Balance
Just one fall can change everything. Older adults who fall once are at greater risk for falling again.
Simply tripping over a rug or slipping on a wet floor can land you in the hospital, particularly if you are over the age of 65. About one in four adults in this age group fall each year, according to the Centers for Disease Control and Prevention (CDC), making falls the leading cause of injury and death in older adults. Emergency departments treat about 3 million older patients for injuries sustained in a fall each year, and admit 300,000 of these patients to the hospital for hip fractures.
Exercise is the key to healthy aging and fall prevention, in that it can strengthen your muscles, make you more flexible, increase how long you can be active, and improve balance. Physical activity can also help you drop a few extra pounds; losing weight after 50 may not be easy, but exercise can help burn calories. Even with the many benefits of physical activity, many older adults are reluctant to exercise out of concern that moving around will be hard on their joints.
The good news is that you can lower your risk of falling and broken bones through joint friendly, low impact exercise specifically designed to improve balance and strength. Low impact exercises involve fluid movements that are gentle on the joints. Examples of low impact exercises include walking, swimming, yoga, and cycling.
How to use Low Impact Exercise to Prevent Falls
Perform the sit-to-stand exercise
This exercise strengthens your leg muscles and improves your balance.
With your feet flat on the ground, sit in a sturdy chair that does not roll or slide; have a countertop or other fixed support surface in front of you, in case you lose your balance and need to grab onto something. Scoot forward so that your buttocks are at the front of the chair and lean forward so that your chest is positioned over your knees. Slowly rise to a standing position before slowly sitting back down; press your hands against the arms or seat of the chair if necessary. Repeat 10 times.
Do a progressive balance exercise
This is a series of exercises that can help improve your balance. If you already have balance issues, such as falling in the past, always have someone with you in case you lose your balance.
Balance exercise 1: Stand with your feet about shoulder-width apart; keep your eyes open and hold steady for 10 seconds. Repeat five times. Over the course of days or weeks, progressively lengthen the time you hold this steady pose. When you can stand in this position with minimal swaying or support for 30 seconds, move to the next exercise.
Balance exercise 2: Stand with your feet together and your eyes open. Hold steady 10 seconds then relax; repeat five times. Work your way up to holding this position with minimal swaying or support 30 seconds before moving to the next exercise.
Balance exercise 3: Stand on one foot while keeping your eyes open. Hold steady for 10 seconds and repeat five times then switch to the other foot. Work your way up to maintaining this position on both feet for 30 seconds then move to the next exercise.
Balance exercise 4: After working your way up through the previous three exercises and can safely maintain each position for 30 seconds with minimal support and swaying, try each exercise again with your eyes closed. As before, start at 10 seconds and work your way up to 30 seconds. For maximum safety, only perform this eyes-closed exercise in the presence of another person.
Perform a toe stand
Toe stands can strengthen your calves and ankle muscles, which are important for walking on uneven terrain and for staying upright if you trip.
To make your calves and ankle muscles stronger:
Hold on to the back of a chair or other sturdy object for support
Stand with your back straight and with your knees slightly bent
Roll up onto your tiptoes as high as you possibly can
Slowly lower your heels down onto the floor
Repeat 10 to 15 times
Do a single-leg stance exercise
Improving your balance on each leg can help optimize your overall balance.
Single-leg stances are easy to perform:
Hold onto the back of a chair with both hands
Slowly bend one knee to lift your foot off the ground; maintain your balance while you stand on one leg for 5 seconds
Return to the starting position and repeat 5 times; over the course of days or weeks, increase the amount of time you spend standing on one leg
Perform with the opposite leg
You can also bend your leg at the hip and knee for a different type of single-leg stance exercise.
Walk heel–to–toe
Performing a heel-to-toe walk can help you maintain better balance while moving around and encountering obstacles. To do heel-to-toe walking:
Put the heel of your right foot just in front of the toes of your left foot – your toes and heel of each foot should touch or nearly touch each other
Choose a spot ahead of you and focus on it throughout the exercise; this will help you keep your balance
Move your left foot in front so that the heel of your left foot touches or nearly touches the toes on your right foot
Continue walking in this fashion for 20 steps total; turn around and return
All of these exercises are low impact and can be done nearly anywhere and anytime. They can also help improve your flexibility while also keeping you stable. Before you start a new exercise regimen or change an existing one, consult with your doctor or physical therapist. The sooner you start exercising, the sooner you can reduce your risk for a fall.