If you have a medical problem or you are an older adult, you may be at risk of falling or tripping. This can result in broken bones or even more serious injuries.
Exercising can help prevent falls because it can:
- Make your muscles stronger and more flexible
- Improve your balance
- Increase how long you can be active
You can do the following exercises anytime and almost anywhere. As you get stronger, try to hold each position longer or add light weights to your ankles. This will increase how effective the exercise is.
Try to exercise 150 minutes a week. Perform muscle strengthening exercises 2 or more days a week. Start off slowly and check with your health care provider to make sure you are doing the right type of exercises for you. You may want to exercise on your own or join a group.
When you exercise, always make sure you breathe slowly and easily. DO NOT hold your breath.
Toe Stand
To make your calves and ankle muscles stronger:
- Hold on to a solid support for balance, like the back of a chair
- Stand with your back straight and slightly bend both knees
- Push up onto your tiptoes as high as possible
- Slowly lower your heels to the floor
- Repeat 10 to 15 times
Knee Curl
To make your buttocks and lower back muscles stronger:
- Hold on to a solid support for balance, like the back of a chair
- Stand with your back straight, feet shoulder width apart, and slightly bend both knees
- Lift one leg straight back behind you, then bend your knee and bring your heel toward your buttock
- Slowly lower your leg back to a standing position
- Repeat 10 to 15 times with each leg
Leg Extension
To make your thigh muscles stronger and help decrease knee pain:
- Sit in a straight-back chair with your feet on the floor
- Straighten one leg out in front of you as much as possible
- Slowly lower your leg back down
- Repeat 10 to 15 times with each leg
Stretching the Back of Your Leg
To make it easier for you to move around:
- Sit in a straight-back chair
- Put one foot on a low stool in front of you
- Straighten your leg that is on the stool and reach your hand toward this foot
- Hold for 10 to 20 seconds. Then sit back up
- Repeat 5 times with each leg
Other Activities
- Walking is a great way to improve your strength, balance, and endurance
- Use a walking stick or walker as needed for support
- Tai Chi is a good exercise for healthy adults to help develop balance
- Simple movements and exercises in a swimming pool can help improve balance and build strength
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