Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person's life. If you fall, it could limit your activities or make it impossible to live independently.
Maintaing your balance is crucial. Balance exercises, along with certain strength exercises, can help prevent falls by improving your ability to control and maintain your body's position, whether you are moving or still.
Some exercises can make you less likely to fall. They do this because they:
When you exercise, always make sure you breathe slowly and easily. Do not hold your breath.
Beneficial Balance Exercises
Knee Curl - What it does: Makes your buttock and lower back muscles stronger.
Leg Extension - What it does: Makes your thigh muscles stronger and may decrease knee pain.
Stretching the Back of Your Leg - What it does: Makes it easier for you to move around.
Benefits of Tai Chi for Preventing Falls
The benefits of Tai Chi for seniors are incredible. If you are looking for a low-impact, relaxing form of exercise that only requires about 20 minutes a day and rewards your efforts, Tai Chi is for you.
Tai Chi is an internal Chinese martial art in the sense that it focuses on mental and spiritual aspects integrated into movement. This meditative form of exercise consists of a series of 19 movements and one pose. You may have seen groups of people demonstrating its slow-moving circular forms in public parks. Many seniors and senior care facilities have been enjoying this style of workout and conditioning for more than 20 years.
Added Benefits of Tai Chi
When to Call the Doctor
If you have pain, dizziness, or problems breathing during or after an exercise, stop and talk with your physical therapist, nurse or doctor.
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