{"id":826,"date":"2022-01-21T17:00:01","date_gmt":"2022-01-21T17:00:01","guid":{"rendered":"https:\/\/www.ameriglide.com\/blog\/?p=826"},"modified":"2022-01-21T17:00:06","modified_gmt":"2022-01-21T17:00:06","slug":"the-best-exercises-to-help-prevent-falls","status":"publish","type":"post","link":"https:\/\/www.ameriglide.com\/blog\/the-best-exercises-to-help-prevent-falls\/","title":{"rendered":"The Best Exercises to Help Prevent Falls"},"content":{"rendered":"\n<p>There are plenty of reasons why as we get older our chances of falling increases. Falls could result in multiple factors such as side effects from certain medications, a sedentary lifestyle, vision problems, balance problems and the natural gradual muscle weakness that occur in the lower legs as we get older.<\/p>\n\n\n\n<p><strong>According to the CDC, about 1 in 4 seniors fall each year and about 1 in 5 falls result in a serious injury.<\/strong> So, what can you do to help prevent falling? You may want to start considering exercising.<\/p>\n\n\n\n<p>Libby Bergman, a physical therapist from North Carolina says that \u201cas we age and become more sedentary, we slowly lose our balance skills.\u201d To combat a sedentary lifestyle, Bergman and other expert physical therapists suggest the following exercises:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Corner Stand<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>stand with your back in a corner of a room and put a sturdy chair in front of you.<\/li><li>make sure you are standing in between the wall and chair without touching either.<\/li><li>try and hold this move for one full minute, only using the wall or chair to correct your balance if needed.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Tandem Stance<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>position your feet to stand with one foot in front of the other (like you\u2019re balancing on a balance beam)<\/li><li>only tap your surroundings if you need to re-adjust your balance if you need to<\/li><li>hold this exercise for 30 seconds and repeat it up to 3 times<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Tandem Walking<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>position your feet to walk with one foot in front of the other (like you\u2019re walking on a balance beam)<\/li><li>count how many steps you can get in before having to hold onto something for balance<\/li><li>try to increase the number of steps each time<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Child\u2019s Pose<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>get on all fours on the floor with your palms facing down<\/li><li>push your glutes to your heels<\/li><li>put your forehead to the floor and hold pose for 10 seconds<\/li><li>rise back up to all fours<\/li><\/ul>\n\n\n<div  class=\"wp-block-ultimate-post-image ultp-block-d1270d\"><div class=\"ultp-block-wrapper\"><figure class=\"ultp-image-block-wrapper\"><div class=\"ultp-image-block ultp-image-block-none\"><img decoding=\"async\"  class=\"ultp-image\"  alt=\"Image\"  src=\"http:\/\/www.ameriglide.com\/blog\/wp-content\/uploads\/2022\/01\/childspose.jpg\" \/><\/div><\/figure><\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Sit-to-Stands<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>sit in a sturdy chair that does not have wheels and keep your feet flat on the ground<\/li><li>Sit close to the edge of the chair to where your bottom is at the edge of the seat<\/li><li>push your weight through your legs and rise into a standing position<\/li><li>once standing, slowly sit back down<\/li><li>repeat 5 times<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Standing Dual Heel Raises<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>stand next to a counter and place both hands on top of the counter<\/li><li>put your feet shoulder-width apart and stand on your tiptoes\u00a0<\/li><li>do 10 of these in a row<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Step Ups<\/span><\/h2>\n\n\n\n<p><em>**this exercise requires a small step stool or a bottom stair of a staircase with a handrail**<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>start with both feet on the ground and your hand supported on a hand rail or counter<\/li><li>step up onto your right foot, then your left foot follows<\/li><li>step back down in the same order<\/li><li>do 10 of these on each side<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#055097\" class=\"has-inline-color\">Bridges<\/span><\/h2>\n\n\n\n<p><em>**this exercise requires you to lay on your back**<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>lay on your back and bend both knees shoulder-width apart<\/li><li>brace your hands palm down and lift your hips toward the ceiling<\/li><li>squeeze glute muscles and pause at top<\/li><\/ul>\n\n\n\n<p>These exercises are known to help improve overall balance and strength. More information on these exercises and benefits can be found <a href=\"https:\/\/health.usnews.com\/wellness\/slideshows\/best-exercises-for-preventing-falls-in-older-adults\" target=\"_blank\" rel=\"noreferrer noopener\">here.<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p style=\"font-size:13px\">Source: <\/p>\n\n\n\n<p style=\"font-size:13px\"><a href=\"https:\/\/health.usnews.com\/wellness\/slideshows\/best-exercises-for-preventing-falls-in-older-adults\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/health.usnews.com\/wellness\/slideshows\/best-exercises-for-preventing-falls-in-older-adults<\/a><\/p>\n\n\n\n<p style=\"font-size:13px\"><a href=\"https:\/\/www.cdc.gov\/falls\/facts.html\">h<\/a><a href=\"https:\/\/www.cdc.gov\/falls\/facts.html\" target=\"_blank\" rel=\"noreferrer noopener\">ttps:\/\/www.cdc.gov\/falls\/facts.html<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are plenty of reasons why as we get older our chances of falling increases. Falls could result in multiple factors such as side effects from certain medications, a sedentary lifestyle, vision problems, balance problems and the natural gradual muscle weakness that occur in the lower legs as we get older. According to the CDC, [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":829,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[38,126,39,125,124,53,123],"class_list":["post-826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","tag-age-in-place","tag-balance","tag-caregivers","tag-cdc","tag-falls","tag-senior-care","tag-senior-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Best Exercises to Help Prevent Falls - AmeriGlide Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ameriglide.com\/blog\/the-best-exercises-to-help-prevent-falls\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Exercises to Help Prevent Falls - AmeriGlide Blog\" \/>\n<meta property=\"og:description\" content=\"There are plenty of reasons why as we get older our chances of falling increases. 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