Falling is a serious problem, especially in the Midwest. According to the Wisconsin Department of Health, the state has one of the highest rates of death from unintentional falls in the nation, twice the national average. The good news is you can prevent falls.
“Poor balance and falls are a huge concern,” said Heather Nelson, a Marshfield Clinic Health System physical therapist. “Some people think they can’t do anything about poor balance, but you can. You want to do everything you can to avoid falls.”
You can help prevent falls by strengthening your core and legs. A 2021 study from the Journal of Human Sport & Exercise showed that the following exercises “led to changes that would likely decrease fall risk and did so in an extremely short time.”
If you are not currently exercising or have concerning health issues, Nelson recommends checking with your doctor prior to starting an exercise routine.
Exercises to try at home
Step up a stair, alternating left foot and right foot. Do three sets of these moves ten times.
Stand in front of a chair and squat down slowly as if to sit down. Prior to touching the chair, stand back up. Hold arms in front of you to help with balance. Do three sets of this move two to ten times.
Standing heel raises
Stand behind a chair with both hands on the chair back. Stand with your feet shoulder-width apart. Raise your heel off the floor. Do three sets of this move ten times.
Standing toe raises
Stand behind a chair with both hands on the chair back. Stand with your feet shoulder-width apart. Raise your toes off the floor. Do three sets of this move ten times.
Single leg balance
Stand on one foot for as long as possible, maintaining balance. Do this move near a counter or wall if needed for safety.
If you are looking for more direction or supervision with exercise, or if you have balance concerns, physical therapy may be an option for you. Talk to your primary care provider about how to get a personalized and safe home exercise program developed to help improve your strength and balance.
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I am looking for an advice to improve strength of my legs. I am 77 years of age . Standing, walking and climbing stairs tired my legs out, keep them aching for a while. Can you advise what exercises can help.
Glad to see ur website n various replies. Encouraging. 82 years but unable to walk. Using walker. Pl suggest home remedies and exercises can I do to strengthen my lega n muscles. I am in Canada. Thanks
Hare KRISHNA Money
I start my 94th year in 2021 and am having difficulty walking and am having falls.
Up to a few months ago I was using an exercise bike for some 45 minutes daily.
I still do some 40 pushups every day.
However I need to find some exercise to strengthen my legs.
It would be great if you could help.
I am 88yrs of age could you please help me some exercises that will strengthen my legs.,I find that I beginning to drag my feet when walking, I do have some exercise things such as step platform and dumb bells and also have an exercise bike. I used to go to the gym but as that is now out, I need to do these exercises at home. Thank you regards Keith.