5 Simple Exercises for Seniors to Prevent Falls

Key Takeaways

• Exercises that focus on balance and strength training can help reduce the risk of trips and falls.
• For older adults, activities such as squatting, standing up and walking may be difficult or cause them to feel unsteady.
• Using these 5 balance products suggested below, reduce your risk of falling, avoid injuries, and keep your independence.

Top Products in This Article

People aged 65 and older have the highest risk of falling; around a third of people aged 65 and over, and around half of people aged 80 and over, fall at least once a year in the UK. ¹ These types of falls can lead to a more serious injury, such as a head injury or bone fracture. For anyone looking to maintain independence as they age, these are pretty intimidating statistics!

The good news is that simple exercises can reduce the risk of falls and injuries. The easy workouts below can improve balance in seniors, so you can stay independent!

Top 5 Exercises to Improve Balance

1. CLX Hip Extension

Research shows that training with elastic resistance, like TheraBand CLX, improves leg muscle strength, endurance, and balance. This exercise is great for balance training.

• Place each foot into a loop with one loop between them
• Stand with your feet hip width apart and your back straight
• Keep one leg straight, slowly raise and kick backwards on the opposite leg
• Continue to kick backwards without letting that leg touch the ground between repetitions
• Return to your starting position and repeat with the other leg

2. One Leg Balance

Using a stability trainer is a good way to build balance skills. Theraband Stability Trainer is available in progressive resistance levels, so as your skill increases, you can transition between the beginner, intermediate, and advanced trainers.

• Place the Theraband Stability Trainer on a flat surface, with a chair nearby for support if needed
• Stand with both feet firmly on the foam Stability Trainer
• Slowly lift one leg to balance, then place it back on the Trainer
• Repeat using the other leg
• Challenge: Close your eyes or move to the next level of Stability Trainer as your balance improves

3. Two Leg Balance

The activity disc is designed to be used for a variety of purposes. Use the disc for balance and proprioception training, core, upper and lower extremity strength training and ankle range of motion and flexibility training. The multi-purpose balance disc is made to be used as a progressive stability product, effective core exerciser and seat cushion for your home, work or travel.

BONUS: You can also use a stability disc to practice active sitting – simply place it on any chair to activate your core while seated. The unstable and sensory-stimulating surface facilitates automatic postural reactions while sitting.

• Place a sturdy object nearby for support if necessary
• Stand on the Theraband Stability Disc with both feet
• Progression: Close your eyes or turn your head to increase the difficulty level

4. TheraBand Rocker Board

Lateral balance is proven to be a predictor of future falls in seniors. With its side to side rocking, the TheraBand Rocker Board increases core stability and lateral balance. Falls to the side significantly increase the risk of hip fracture, so it’s important to improve this specific type of balance.

• Place the board on a flat floor
• Stand on the board with both feet
• The board rocks side to side to promote weight shifting and improve lateral balance
• With each successful weight shift, the board will beep signalling success

5. Knee Lifts

Using an exercise ball is an effective and low-cost way to improve your balance abilities while seated. A TheraBand PRO Series SCP Ball is perfect for safely practicing balance.

• For stability, place the ball beside a wall or chair that you can grab onto if needed
• Sit on the Theraband PRO Series SCP Exercise Ball with both feet hip distance apart
• Place your hands on the sides of the ball or on your hips
• Lift one knee toward the ceiling while keeping your balance and posture
• Hold this position for 4 counts, then return your foot to the ground
• Repeat with the other knee
• Challenge: Close your eyes during this exercise. To ease into this, squint your eyes partially shut at first

These exercises can help you reduce your risk of falling, avoid injuries, and keep your independence. If you’re anxious about trying them, make sure you have a chair or person nearby that can help stabilise you. Consult your doctor or physiotherapist for more exercise options and other tools for improving your balance.

References

1. Public Health England. (2020). Falls: Applying All Our Health. Gov.UK. Retrieved from https://bit.ly/3drNSUc
2. CLX Hip Extension. (n.d.). TheraBand Academy. Retrieved from https://bit.ly/2SJKSuX
3. Hilliard, M. J., Martinez, K. M., Janssen, I., Edwards, B., Mille, M. L., Zhang, Y., & Rogers, M. W. (2008). Lateral balance factors predict future falls in community-living older adults. Archives of Physical Medicine and Rehabilitation. Retrieved from https://bit.ly/2Nh34Gs
4. Moore, H. (2017). Start Your Fall Prevention Training Early with Elastic Resistance. Performance Health Academy. Retrieved from https://bit.ly/2Eh4Mo0
5. Stability Trainer 1-leg Balance. (n.d.). TheraBand Academy. Retrieved from https://bit.ly/2GOZCBC
6. Stability Trainer 2-leg Balance. (n.d.). TheraBand Academy. Retrieved from https://bit.ly/2Sb8MtX

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