September 25, 2024

Regular exercise improves balance, flexibility, and coordination, all of which are crucial for preventing falls. By focusing on strengthening the legs and core stability through strength and balance exercises, seniors can improve their steadiness and reduce fall-related injuries. Staying active and exercising is a powerful habit for seniors and caregivers to maintain health, independence, and overall well-being.

Strong muscles, especially in the legs and hips, help improve balance. You can use light weights, resistance bands, or even your own body weight to strengthen your muscles. Start light and gradually increase resistance as you progress.

Here are a few examples:

• Lifting weights
• Gripping a tennis ball
• Overhead arm curl
• Wall push-ups
• Using a resistance band

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:

• Tai Chi, a "moving meditation" that involves shifting the body slowly, gently, and precisely, while breathing deeply.
• Standing on one foot.
• The heel-to-toe walk.
• The balance walk.
• Standing from a seated position.

Stretching can improve your flexibility. Flexibility exercises include:

• The back stretch exercise
• The inner thigh stretch
• The ankle stretch
• The back of leg stretch

Safety Tips for Exercising at Home

Ensuring a safe environment is key to preventing injuries. Here are some ways to make sure you and your loved one exercise safely at home:

• Remove any clutter, loose rugs, or objects that could cause tripping.
• Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
• Don’t hold your breath during strength exercises and breathe regularly.
• Breathe out as you lift or push, and breathe in as you relax.
• Stretch when your muscles are warmed up.
• Don’t stretch so far that it hurts.
• Talk with your doctor if you are unsure about a particular exercise.
• Stay Hydrated! Drink water before, during, and after exercising to stay hydrated, especially during warmer months.

At DayBreak, we are committed to improving the quality of life for elders and family caregivers. We strive to empower those we serve, helping them navigate the challenges they face with dignity.

If you know an elder in need of our care and coordination services, or a caregiver seeking support, please encourage them to reach out to us at: 

510-834-8314