Exercises to Prevent Falls
Certain types of exercises may help
less likely to fall.
Try the ones
do other exercises that your healthcare provider suggests.
Depending on your
health, you may need to start slowly. Don't let that stop you. Even small amounts of
exercise can help you. Be sure to talk to your healthcare provider before starting any
Many types of exercise
can help improve balance. Tai chi and yoga are good examples. Here's another
one to try. You can do it anytime and almost anywhere.
Stand next to a
counter or solid support.
Push yourself up
onto your tiptoes.
Hold for 5
seconds. If you start to lose your balance, hold on to the
Rest and repeat 5
times. Work up to holding for 20 to 30 seconds, if you can.
Being more flexible
makes it easier for you to move around safely. Try exercises like the seated
Sit in a chair
and put one foot on a stool.
leg and reach with both hands down either side of your leg. Reach as
far down your leg as you can.
Hold for about 20
Go back to the
starting position. Then repeat 5 times. Switch legs.
help build strength. You can do them without equipment. Or you can use
weights, elastic bands, or special machines. One such exercise is called the
biceps curl. You can hold a 1-pound weight or even a can of soup. Do this
exercise at least 3 times a week. Strive for every day.
Sit up straight
in a chair.
Keep your elbow
close to your body and your wrist straight.
Bend your arm,
moving your hand up to your shoulder. Then slowly lower your arm.
Repeat 5 times.
Switch to the other arm.
Build your staying power
Aerobic exercises make your heart
and lungs stronger so you can keep moving longer. Walking and swimming are two of the
best types of exercises you can do. Using a stationary bike is great, too. Find an
aerobic exercise that you enjoy. Start slowly and build up. Even 5 minutes is helpful.
Aim for a goal of 30 minutes, at least 3 times a week. You don't have to do 30 minutes
in 1 session. Break it up and walk a little throughout the day.
Start easy. Slowly work up to
Talk with your
healthcare provider about the best exercises for you.
Call senior centers or
health clubs about exercise programs.
If needed, have a family
member watch you walk every so often to check your stability.
Exercise with a friend.
Choose an activity you both enjoy.
Consider tai chi or yoga to
strengthen your balance.
Try exercises that you can do
anytime, anywhere. Here are 2 examples. Have someone with you when you first try