People try to achieve work-life balance, spiritual balance, and healthy emotional balance. However, maintaining physical balance is especially important for seniors.
That’s because older adults are vulnerable to fall risks and resulting injuries that can affect the rest of their lives. It’s not necessarily because they’re frail; other factors can also be at play.
At Cumberland Village, we take fall prevention seriously. Our team is familiar with the common causes of senior falls and implements preventive strategies to promote residents’ well-being.
The approach to falls in our independent living and assisted living community reduces residents’ anxiety, gives them more confidence to enjoy life, and gives their loved ones peace of mind.
What are the common causes of senior falls?
Internal and external factors can increase the risk of falling:
Internal Causes of Senior Falls
- Reduced muscle strength
- Poor balance
- Dizziness
- Confusion
- Fatigue from a lack of sleep
- Chronic medical issues such as arthritis or impaired vision
External Causes of Senior Falls
- Poor lighting
- Cluttered spaces
- Uneven flooring in the home environment
- A lack of accessible features like handrails and grab bars
Additionally, medication side effects, particularly those affecting the nervous system, can lead to dizziness or decreased alertness.
Tips to Prevent Senior Falls
A proactive approach can significantly diminish fall risks 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 for eye check-ups and medication reviews to uncover potential fall risks.
And there’s this: Fall prevention exercises can vastly improve senior balance and flexibility. Establishing and sticking to a routine might seem like an obstacle at first, but it can work. We strongly suggest encouraging loved ones to start fall prevention training for seniors, which includes both balance — and strength-focused routines.
There are many strength and balance exercises to choose from, including the ten below. You don’t need to do all of them; turn on some motivating music and try a few out.
Top 10 Balance Exercises for Seniors at Home
These effective balance exercises are simple and easy to do at home—no equipment required.
- Heel-to-Toe Walk: This involves walking in a straight line, placing the heel of one foot directly in front of the toes of the other foot. It helps improve gait and balance.
- Single Leg Stand: Seniors stand on one leg while holding onto a stable surface for support, gradually trying to increase the duration of the stand. This exercise boosts leg strength and balance.
- Toe Lifts: Standing with feet shoulder-width apart, seniors lift onto their toes and return to the flat position. Regular practice improves stability and ankle strength.
- Rock the Boat: With feet hip-width apart, seniors shift their weight from side to side, lifting each foot alternately. This motion enhances coordination and balance.
- Back Leg Raises: Holding onto a chair for support, seniors lift one leg straight backward without bending the knee. That raises the focus on strengthening the lower back and glute muscles.
- Side Leg Raises: Standing beside a chair, lift a leg straight out to the side without tilting the body. It builds hip muscle strength and improves balance.
- Marching in Place: By lifting one knee at a time to hip level, seniors can increase their balance and mobility and gain confidence in their walking abilities.
- Seated Marching: While seated, seniors lift their knees alternately toward the chest. This balance exercise is particularly beneficial for improving leg movement from a sitting position.
- Calf Raises: With hands resting on a chair for balance, seniors lift their heels off the ground, standing on their toes to strengthen their calves and improve balance.
- Tai Chi: This gentle, flowing exercise involves a series of movements performed in a slow, focused manner. Tai chi helps build balance, flexibility, and muscle endurance.
In addition to those top ten senior balance exercises, there are helpful resources in the Aiken, SC area.
Local Resources for Fall Prevention
Many community centers and organizations offer classes in balance exercises for seniors to prevent falls. Aiken, SC area resources for staying fit and balanced include:
- Prisma Health Apex: They offer a Vestibular Rehabilitation Program, A Matter of Balance, and other classes
- The YMCA of Greenville: Offers group stretching classes
- The City of Aiken: Aiken offers many senior programs, including Tai Chi and Walk with Ease
Group programs offer seniors an additional benefit: socialization. That’s one of the best advantages of living in a senior-oriented community like ours.
The Perfect Balance: Cumberland Village
Independent living and assisted living at Cumberland Village offer an enriching environment for seniors who want independence while staying close to comprehensive care. Our community sits on a spacious 35-acre campus and is strategically located near medical centers and hospitals, ensuring peace of mind for residents and their families.
With private living spaces including studio, one-bedroom, two-bedroom apartments, and charming patio homes, we are a preferred senior living community with tailored support services and luxurious amenities. Our hassle-free lifestyle allows seniors to pursue hobbies and passions with freedom and flexibility.
- Comfortable, accessible floor plans
- 24-hour team members
- Medication management
- Delicious meals served restaurant-style in our dining room
- Housekeeping services
- Scheduled transportation
- Recreation and craft rooms
- Fitness center with exercise equipment
- An indoor heated pool, perfect for low-impact water exercises that enhance balance and strength
Our community also provides abundant activities and programs, keeping residents fulfilled through social gatherings, educational workshops, and wellness programs tailored to all interests. They thrive in our protected environment and live with dignity, respect, and joyous moments.
Secure Your Health and Well-Being at Cumberland Village
Join us at Cumberland Village, where older adults find friends, fun, and beneficial balance exercises. Here, peace of mind meets active living, and we offer comprehensive options tailored to prevent falls and injuries.
Contact us today to learn more about how we can support your family’s journey to maintaining independence.
