Preventing Senior Falls

Falls are the most common source of injury for seniors, but many incidents can be prevented by practicing balance exercises and making minor changes to your living space. Ten minutes a day is all it takes to increase ankle stabilizer strength, improve reflexes, and gain confidence on uneven terrain.

Shift your weight from side to side. 

Stand behind a chair in your senior living Centennial apartment, feet shoulder-width apart, and slowly transfer weight to the left foot and raise the right heel. Hold for five seconds and then shift to the other side. Repeat ten times. This exercise will help improve proprioception, or the brain’s ability to sense where the joints are located.

Practice tandem stance. 

Place the heel of one foot directly in front of the toes of the other foot and balance, as if you are standing on a tightrope. Hold for thirty seconds with a countertop lightly behind you. You can practice without assistance once you are comfortable balancing for thirty seconds. Tandem stance is similar to the narrow base of support you experience when turning on a tight corner.

Add some dynamic movements. 

March in place by lifting each knee to hip level and swinging the opposite arm. This exercise will help with hip flexor strength and core stability, which are both important for negotiating stairs. If you are looking for an extra challenge, march on a soft surface such as a yoga mat to activate your stabilizer muscles.

Try tai chi. 

Fluid, graceful movements strengthen balance without jarring the joints. Tai chi classes for seniors are usually available at a local senior center for free or low cost. You can also find instructional videos and learn in the comfort of your own home or in retirement communities. Studies show that tai chi can lower fall risk by up to 30% over the course of six months with regular practice.

Wear sensible shoes. 

Low heels with a firm midsole and a non slip outsole will keep you grounded. Replace slippers that have smooth treads and try to avoid walking around the house in socks, especially on hardwood floors.

Install motion activated LED lights. 

LED light strips on the bathroom floor and hallway will help prevent missteps at night. Set them to a low level so they provide light without waking you up.

Review your medications. 

Some blood pressure, sleep, and anti anxiety medications can cause light-headedness. Adjusting dose times or switching to a different formulation may help with steadiness in retirement home Centennial.