When an older loved one has a health issue, we often think that medication is the first or only option*. That is not always the best answer since holistic approaches may better serve their needs. These practices can tip the scales towards improved well-being by focusing on the whole person rather than just symptoms through techniques like gentle exercise.
The Cumberland Hills Assisted Living team in Aiken, SC, helps residents find balance in many ways—emotionally, socially, and physically. That last category is essential since it can minimize the risk of falls. Better-balanced seniors are less vulnerable to falls and resulting injuries, so it’s one of our main priorities.
How Great is the Risk of Senior Falls?
The Centers for Disease Control and Prevention (CDC) shares the following statistics:
- Three million ER visits for older people falling every year
- One million fall-related hospitalizations for older adults every year
- 319,000 older adults get hospitalized for hip fractures every year
- Falls are the leading cause of traumatic brain injuries
Common Causes of Falls
Seniors face many hazards that can contribute to falls. For example, environmental factors like cluttered living spaces, loose rugs, or poor lighting can create risky situations. Many seniors also contend with health issues that affect their stability—conditions like arthritis, dizziness, or vision problems can hinder balance and core strength. Medication side effects can also play a part; certain prescriptions may induce dizziness or drowsiness, increasing fall risk.
In addition, muscles naturally weaken with age, leading to a decline in physical capability. But that doesn’t mean that your loved one can’t take steps to build them back up to a degree. You can help them minimize the environmental factors, but why not go the extra mile and encourage them to practice exercises for stronger balance?
Fall Prevention Tips for Seniors
These actionable tips minimize fall risks and require minimal effort:
- Remove loose items from floors and pathways to create clear walkways. Small rugs can be especially dangerous, so make sure they have non-slip bottoms.
- Ensure every room is well-lit, including hallways and staircases. Consider night lights in bathrooms, kitchens, and bedrooms.
- Encourage your loved one to use a cane or walker as needed for stability while walking.
- Install grab bars near the toilet and shower, and secure bathroom fixtures like shower stalls.
- Make sure your loved one wears shoes that fit well, provide grip, and allow for safe movement.
- Consult a healthcare provider to review current medications for any potential side effects contributing to fall risks.
Exercises to Improve Balance in Seniors
Physical fitness plays a central role in preventing falls, and regular exercises can significantly enhance strength and balance. Here are some effective fall prevention exercises tailored for seniors:
Strengthening Exercises
- Wall Push-Ups: Stand a few feet from a wall. Place hands on the wall at shoulder height, then lean in and push back. This enhances upper body strength.
- Chair Stands: Sit in a sturdy chair and try to stand up without using arms for support. This strengthens leg muscles and improves stability.
- Side Leg Raises: Stand next to a chair or countertop for support. Slowly lift one leg to the side, hold for a moment, and lower it. Repeat for each leg to enhance hip strength.
Easy Balance Exercises
- Heel-to-Toe Walk: Walking heel-to-toe in a straight line can greatly enhance balance.
- Single Leg Stand: Practice standing on one leg for 10-30 seconds, using support if necessary. This exercise strengthens and stabilizes muscles.
- Tai Chi: This gentle form of kung fu promotes balance and flexibility. Many local communities offer classes suitable for seniors.
Stretching Exercises
- Hamstring Stretch: While sitting, extend one leg straight and reach for your toe. This promotes flexibility and reduces muscle stiffness.
- Calf Stretch: Stand facing a wall, placing hands against the surface. Step one foot back and press the heel to the ground for a calf stretch.
- Neck Stretch: Gently tilt your head to one side and hold, then switch sides. This helps maintain neck mobility.
These exercises can improve physical strength and build confidence in movement. We recommend starting slowly and building up to a regular routine.
Local Resources for Care and Support
Many Aiken organizations offer classes and programs designed to assist seniors in enhancing their strength and balance. Here are some local resources worth exploring:
- Senior Centers: Senior centers often provide fitness classes and social activities that seniors enjoy.
- Community Health Programs: Look for local health departments or hospitals that might have wellness programs aimed at seniors.
- Physical Therapy Clinics: Look for physical therapists who specialize in geriatric care for personalized exercise regimens.
- Local Gyms: Many gyms now offer senior-focused classes that can enhance strength, balance, and endurance.
These resources can be helpful, but transportation might be a problem for seniors who don’t drive or have vehicles. Senior communities often have on-site fitness programs where residents learn and practice balance exercises.
Cumberland Hills Assisted Living Keeps Residents Fit and Active
Cumberland Hills Assisted Living is part of Cumberland Village’s 35-acre campus. This set-up allows us to offer a continuum of care and a community for seniors to age in place with dignity. We are proud to share that our community was voted Best Assisted Living in Aiken, SC by the Aiken Standard.
Our community’s inviting atmosphere lets residents experience individualized care in a home-like environment. Devoted team members address each resident’s needs with empathy and respect, aiding with daily tasks and health care requirements.
With our numerous activities, amenities, and lively social programs, residents look forward to rewarding days and peaceful evenings. Cumberland Hills is more than just a residence; it is a community where individuals flourish and enjoy happiness in their later years.
Understanding how to prevent falls in seniors is essential, but encouraging them to practice fall prevention exercises and enhancing their home environments can be challenging. That’s where our community can help, with enjoyable, accessible programs, encouragement, and camaraderie from their peers. You’ll have peace of mind knowing that they have daily, healthy routines and highly trained caregivers for support.
Take Action to Protect Your Loved One
If you are looking for a supportive community that prioritizes health and well-being, Cumberland Hills Assisted Living is here to help. Our programming boosts physical health, and our caregivers assist residents in accessing appropriate fall prevention exercises and resources. Contact us to learn how we can support your loved one in a more fulfilling life.
*This article should not replace medical advice. Talk with your doctor regarding any issues you may experience.
