Four Simple Exercises To Assist In Reducing Your Risk Of Falling


For many that choose to stay at home and age in place, one of the biggest worries is their risk of falling and not having someone to help them in when needed. To help reduce your risk of falling, there are simple exercises you can do to strengthen key muscles. When done regularly, this can help you and your loved ones. If you are reading this as a loved one or care manager looking to help clients, download the PDF and show them the exercises in person!

CHAIR LEG RAISES

  1. Seated in a sturdy chair, hold onto the bottom of the chair with both hands.

  2. Extend one leg straight out and bring your knee in toward your chest without moving your upper body.

  3. Extend your leg back out and lower your foot to the ground.

  4. Repeat with opposite leg. Complete 5 per leg daily.

SIT TO STANDS

  1. Seated in a chair with arms, brace yourself on the arms and push your butt up in the air using your legs as much as possible.

  2. Slowly lower yourself back to a seated position.

  3. Complete 3 times daily.

HEEL RAISES

  1. Standing behind a chair, hold the back with both hands.

  2. Position your feet hip-width apart.

  3. Lift up on your toes and hold for 5 seconds.

  4. Lower your heels back to the ground.

  5. Repeat 10 times daily.

SIDE TO LEG RAISES

  1. Standing behind a chair, hold the back with both hands.

  2. Stand on one leg, while raising the other leg sideways.

  3. Hold for 5 seconds.

  4. Repeat with opposite leg. Complete 10 per leg daily.

NOTE: These exercises are being given to help strengthen yourself against the possibility of falling. This is not to say you will never fall. Always be careful when exercising and do not over extend yourself beyond what you can handle. If an emergency should arise, get help immediately, or call 911.

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