[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fGzyflbV0IqdNGeMG-9BV1E9o24uqz1fUVNf04LGOykw":3},{"data":4,"headers":635},{"brand":5,"route":6,"title":7,"seo":8,"components":15,"pageMeta":433,"dataSources":447},"asl","\u002Fcaregivers-guide\u002Fsenior-aging-health\u002Fexercises-for-senior-fall-prevention","Strong & Steady: Exercises for Senior Fall Prevention",{"_uid":9,"title":10,"ogType":11,"robots":11,"schema":12,"ogTitle":10,"ogLocale":11,"component":13,"description":14,"twitterCard":11,"ogDescription":14,"geo.position":11,"geo.placename":11,"geo.region":11},"324750fa-761f-4c84-bebb-89f149f549b7","Balance and Fall Prevention | Atria Senior Living","","{\n  \"@context\": \"http:\u002F\u002Fschema.org\",\n  \"@type\": \"Article\",\n  \"datePublished\": \"2024-07-19\",\n  \"image\": \"https:\u002F\u002Fatriaseniorliving.temp513.kinsta.cloud\u002Fwp-content\u002Fuploads\u002F2024\u002F07\u002FAtriaHoli_09202122__2231_16x9.jpg\",\n  \"articleSection\": [\n    \"For much of our lives, feeling stable on our feet is something we take for granted. But falls pose significant health concerns for older adults. Both physical and environmental factors can cause falls for seniors. Muscle weakness contributes to poor balance, while joint problems like arthritis can cause pain and limit mobility. And even in perfect health, many of us have tripped on household items like a loose rug or stray cord. Fortunately, regular exercise and addressing hazards around the home like clutter, poor lighting and slippery floors can dramatically reduce the risk of falls. Here are some practical exercises and tips to help seniors prevent falls – and ensure a safer, more independent lifestyle. Exercises to improve balance Muscle weakness is a leading contributor to fall risk. To combat this issue, Jen Johnson, Atria’s National Director of Care Management, says, “Regular exercise is one of the best ways to improve stability – and one of the most effective ways to maintain independence and improve overall quality of life.” Try these safe home exercises for seniors to gradually improve balance through regular movement\",\n    \"Tai chi and yoga for seniors A gentle martial art utilizing slow, deliberate movements, tai chi has been shown to improve balance, flexibility and strength – significantly reducing falls among seniors. Studies also suggest that yoga improves leg strength, balance and multiple indicators of longevity, making it a great mode of exercise for fall prevention. Tai chi leg warm-up This low-impact routine is intended to strengthen the leg muscles. Stand with legs slightly wider than hip-width apart, with a slight bend in the knees. Place hands on hips and relax arms. For additional support, hands can rest on the back of a chair. Slowly and with control, shift about 70 percent of body weight onto one leg. Then switch to the other leg. Repeat five times on both sides. Standing on one leg helps strengthen the leg muscles, improves steadiness and enhances proprioception, the body’s ability to sense its position in space. Tai chi torso twists This movement will help strengthen the core and increase mobility when bending and turning. Stand with feet hip-width apart with a gentle bend in the knees. Take a deep breath in and extend through the spine, with feet firmly planted and knees above the ankles. While exhaling, engage the core and gently twist from just below the ribs. If hips move with the torso, try to keep them aligned with the knees. The focus of the movement should be on the spine. Repeat the twist on both sides five times. Practicing this exercise regularly can enhance balance, improve muscle coordination and help create a calm, focused mind. Yoga hip strengthening This hip abduction exercise increases strength in the outer hip. Pressing the left foot firmly on the floor, lift the right leg straight out to the side. Lift the leg as far as comfortably possible before returning to the center. Perform each lift with the inhale and lower the leg with the exhale. Repeat the movement five times on each side. Strength training Strength training builds muscles essential for maintaining balance, including core strength. Squats: Stand with feet shoulder-width apart. Lower the body as if sitting in a chair and then return to standing.\",\n    \"Leg lifts: Sit in a chair and lift one leg straight out, hold for a few seconds and then lower it. Repeat with the other leg. To modify, lift each leg without straightening it all the way, as if marching in place. Resistance band exercises: For both upper and lower body strength training, a resistance band can be used to perform exercises like bicep curls and leg presses. Creating a safe home environment A safe living environment is just as important for preventing falls as staying strong and active. Johnson points out that, “Simple adjustments, like removing tripping hazards and ensuring adequate lighting, can make a big difference in how safe and confident older adults feel navigating their environment.” Here are a few tips to reduce falls and make home safe for seniors. Remove tripping hazards: Cluttered pathways and loose rugs create opportunities for falls. Ensure walkways are clear of obstacles, secure loose rugs with double-sided tape and organize cords and cables to minimize fall risks. Improve lighting: Ensure all areas, including staircases and hallways, are well lit. Install night lights in bedrooms and bathrooms. Handrails and grab bars: Grab bars in bathrooms and railings in staircases provide additional support and can give older adults confidence as they move around their home. Non-slip mats and footwear: Use non-slip mats in areas prone to wetness, such as bathrooms and kitchens. Make sure your parent has sturdy, non-slip shoes that provide adequate support and grip. In addition to regular exercise and small home improvements, simple changes to daily habits can make a difference in fall risk. Regular vision and hearing tests, reviewing medications for interactions and side effects and eating a balanced diet can all keep older adults on their feet. Implementing your fall prevention strategies According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury among older adults, but they are not inevitable. By incorporating the exercises and tips outlined above, older adults can improve their balance, reduce the risk of falls and enjoy a safer, more active lifestyle. You might also like Caregiving [Magenta quote from an Atria Regional Vice President on pink background that says \\\"Aging is a part of life, so it's better to address it than avoid it.\\\"]\"\n  ],\n  \"url\": \"https:\u002F\u002Fatriaseniorliving.com\u002Fcaregivers-guide\u002Fsenior-aging-health\u002Fexercises-for-senior-fall-prevention\"\n}","seo-fields","Explore practical exercises and tips to enhance safety and support greater independence through fall prevention for seniors.",[16,230,235,249,265,278,403],{"componentName":17,"props":18},"BrandNavigation",{"facCtaText":19,"keyMarkets":20,"companyLogo":118,"facLocation":125,"brandNavLinks":126,"topOffset":217,"facPlaceholder":218,"companyNavLinks":219,"findCommunityCopy":229},"Search 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Dementia",{"link":212,"text":213,"component":24},"\u002Fcaregivers-guide\u002Fvideo-gallery","Video Gallery",{"link":215,"text":216,"component":24},"\u002Fcaregivers-guide\u002Fwhere-to-begin","Where to Begin",0,"Search by city, state, or zip code",[220,223,226],{"link":221,"text":222,"component":24},"https:\u002F\u002Fexpresspay.alineops.com\u002FAtria\u002FLogin","Pay Online",{"link":224,"text":225,"component":24},"https:\u002F\u002Fatriacareers.com\u002Fcareers\u002F","Careers",{"link":227,"text":228,"component":24},"\u002Fcontact-us","Contact Us","Find a Community",{"componentName":231,"props":232},"ContentHubArticleHero",{"topLine":124,"className":11,"bottomLine":124,"topPadding":124,"componentId":11,"bottomMargin":233,"allowMaxWidth":124,"bottomPadding":124,"lastUpdatedCopy":234,"extraContainerClassName":11},true,"Last Updated",{"componentName":236,"props":237},"ContentHubArticleBody",{"topLine":124,"className":11,"bottomLine":124,"topPadding":124,"componentId":11,"bottomMargin":233,"cardLinkText":238,"nextPostCopy":239,"allowMaxWidth":124,"bottomPadding":124,"articleContent":240,"watchVideoCopy":241,"emailSignupCopy":242,"readArticleCopy":238,"nextPostHeaderTag":243,"emailSignUpCtaText":244,"recommendationCopy":245,"emailSignUpSuccessTitle":246,"extraContainerClassName":11,"recommendationHeaderTag":243,"nextPostHeaderStyleLevel":247,"emailSignUpSuccessMessage":248,"recommendationHeaderStyleLevel":247},"Read the article","Up next","\u003Cp class=\"copy copy--is-font-primary\">For much of our lives, feeling stable on our feet is something we take for granted. But falls pose significant health concerns for older adults. Both physical and environmental factors can cause falls for seniors. Muscle weakness contributes to poor balance, while joint problems like arthritis can cause pain and limit mobility. And even in perfect health, many of us have tripped on household items like a loose rug or stray cord.\u003C\u002Fp>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Fortunately, regular exercise and addressing hazards around the home like clutter, poor lighting and slippery floors can dramatically reduce the risk of falls. Here are some practical exercises and tips to help seniors prevent falls – and ensure a safer, more independent lifestyle.\u003C\u002Fp>\n\u003Cbr>\n\u003Ch2 class=\"heading heading--is-level-2 spacing--is-mb-xsmall spacing--is-pt-small\">Exercises to improve balance\u003C\u002Fh2>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Muscle weakness is a leading contributor to fall risk. To combat this issue, Jen Johnson, Atria’s National Director of Care Management, says, \"Regular exercise is one of the best ways to improve stability – and one of the most effective ways to maintain independence and improve overall quality of life.\"\u003C\u002Fp>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Try these safe home exercises for seniors to gradually improve balance through regular movement.\u003C\u002Fp>\n\u003Cbr>\n\u003Ch3 class=\"heading heading--is-level-3 spacing--is-mb-xsmall spacing--is-pt-small\">Tai chi and yoga for seniors\u003C\u002Fh3>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">A gentle martial art utilizing slow, deliberate movements, tai chi has been shown to improve balance, flexibility and strength – significantly reducing falls among seniors. Studies also suggest that \u003Ca href=\"https:\u002F\u002Fnews.harvard.edu\u002Fgazette\u002Fstory\u002F2023\u002F03\u002Fstrong-evidence-that-yoga-protects-against-frailty-in-older-adults\u002F\" rel=\"noopener\" class=\"link has-text-asl-content-hub-senior-aging\" target=\"_blank\">yoga improves leg strength\u003C\u002Fa>, balance and multiple indicators of longevity, making it a great mode of exercise for fall prevention.\u003C\u002Fp>\n\u003Cbr>\n\u003Ch3 class=\"heading heading--is-level-3 spacing--is-mb-xsmall spacing--is-pt-small\">Tai chi leg warm-up\u003C\u002Fh3>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">This low-impact routine is intended to strengthen the leg muscles.\n \n\u003Col class=\"number-list\">\n\u003Cli class=\"copy copy--is-font-primary\">Stand with legs slightly wider than hip-width apart, with a slight bend in the knees.\u003C\u002Fli> \n\u003Cli class=\"copy copy--is-font-primary\">Place hands on hips and relax arms. For additional support, hands can rest on the back of a chair.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Slowly and with control, shift about 70 percent of body weight onto one leg. Then switch to the other leg.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Repeat five times on both sides.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Standing on one leg helps strengthen the leg muscles, improves steadiness and enhances proprioception, the body’s ability to sense its position in space.\u003C\u002Fp>\n\u003Cbr>\n\u003Ch3 class=\"heading heading--is-level-3 spacing--is-mb-xsmall spacing--is-pt-small\">Tai chi torso twists\u003C\u002Fh3>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">This movement will help strengthen the core and increase mobility when bending and turning.\n \n\u003Col class=\"number-list\">\n\u003Cli class=\"copy copy--is-font-primary\">Stand with feet hip-width apart with a gentle bend in the knees.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Take a deep breath in and extend through the spine, with feet firmly planted and knees above the ankles.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">While exhaling, engage the core and gently twist from just below the ribs. If hips move with the torso, try to keep them aligned with the knees. The focus of the movement should be on the spine.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Repeat the twist on both sides five times.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Practicing this exercise regularly can enhance balance, improve muscle coordination and help create a calm, focused mind.\u003C\u002Fp>\n\u003Cbr>\n\u003Ch3 class=\"heading heading--is-level-3 spacing--is-mb-xsmall spacing--is-pt-small\">Yoga hip strengthening\u003C\u002Fh3>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">This hip abduction exercise increases strength in the outer hip.\n \n\u003Col class=\"number-list\">\n\u003Cli class=\"copy copy--is-font-primary\">Pressing the left foot firmly on the floor, lift the right leg straight out to the side.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Lift the leg as far as comfortably possible before returning to the center.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Perform each lift with the inhale and lower the leg with the exhale.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Repeat the movement five times on each side.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cbr>\n\u003Ch3 class=\"heading heading--is-level-3 spacing--is-mb-xsmall spacing--is-pt-small\">Strength training\u003C\u002Fh3>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Strength training builds muscles essential for maintaining balance, including core strength.\n \n\u003Cul class=\"bullet-list\">\n\u003Cli class=\"copy copy--is-font-primary\">Squats: Stand with feet shoulder-width apart. Lower the body as if sitting in a chair and then return to standing.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Leg lifts: Sit in a chair and lift one leg straight out, hold for a few seconds and then lower it. Repeat with the other leg. To modify, lift each leg without straightening it all the way, as if marching in place.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Resistance band exercises: For both upper and lower body strength training, a resistance band can be used to perform exercises like bicep curls and leg presses.\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cbr>\n\u003Ch2 class=\"heading heading--is-level-2 spacing--is-mb-xsmall spacing--is-pt-small\">Creating a safe home environment\u003C\u002Fh2>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">A safe living environment is just as important for preventing falls as staying strong and active. Johnson points out that, \"Simple adjustments, like removing tripping hazards and ensuring adequate lighting, can make a big difference in how safe and confident older adults feel navigating their environment.\"\u003C\u002Fp>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">Here are a few \u003Ca href=\"https:\u002F\u002Fwww.atriaseniorliving.com\u002Fcaregivers-guide\u002Fcaregiving\u002Fhow-to-elder-proof-home\" rel=\"noopener\" class=\"link has-text-asl-content-hub-senior-aging\" target=\"_blank\">tips to reduce falls\u003C\u002Fa> and make home safe for seniors.\n \n\u003Cul class=\"bullet-list\">\n\u003Cli class=\"copy copy--is-font-primary\">Remove tripping hazards: Cluttered pathways and loose rugs create opportunities for falls. Ensure walkways are clear of obstacles, secure loose rugs with double-sided tape and organize cords and cables to minimize fall risks.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Improve lighting: Ensure all areas, including staircases and hallways, are well lit. Install night lights in bedrooms and bathrooms.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Handrails and grab bars: Grab bars in bathrooms and railings in staircases provide additional support and can give older adults confidence as they move around their home.\u003C\u002Fli>\n\u003Cli class=\"copy copy--is-font-primary\">Non-slip mats and footwear: Use non-slip mats in areas prone to wetness, such as bathrooms and kitchens. Make sure your parent has sturdy, non-slip shoes that provide adequate support and grip.\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">In addition to regular exercise and small home improvements, simple changes to daily habits can make a difference in fall risk. Regular vision and hearing tests, reviewing medications for interactions and side effects and eating a balanced diet can all keep older adults on their feet.\u003C\u002Fp> \n\u003Cbr>\n\u003Ch2 class=\"heading heading--is-level-2 spacing--is-mb-xsmall spacing--is-pt-small\">Implementing your fall prevention strategies\u003C\u002Fh2>\n\u003Cbr>\n\u003Cp class=\"copy copy--is-font-primary\">According to the Centers for Disease Control and Prevention (CDC), \u003Ca href=\"https:\u002F\u002Fwww.cdc.gov\u002Ffalls\u002Fdata-research\u002Findex.html#:~:text=Falls%20are%20the%20leading%20cause,common%2C%20costly%2C%20and%20preventable.\" rel=\"noopener\" class=\"link has-text-asl-content-hub-senior-aging\" target=\"_blank\">falls are the leading cause of injury among older adults\u003C\u002Fa>, but they are not inevitable. By incorporating the exercises and tips outlined above, older adults can improve their balance, reduce the risk of falls and enjoy a safer, more active lifestyle.\u003C\u002Fp>","Watch the video","Want to learn more about life at Atria Senior Living?","h2","Sign up","You might also like","Thank you for subscribing!","2","You'll receive an email shortly. 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