Falls in the elderly are not normal. They can be life-threatening. Here are 12 easy exercises for the elderly that can be done at home and require little space.
A concern for the elderly that should not be overlooked, especially those aged 65 and over, in addition to osteoporosis and age-related bone thinning, they are also at risk of slipping and falling, which are usually severe, such as broken wrists and hips. If the head hits the floor, it may cause bleeding in the brain, making them unable to help themselves and having to rely on caregivers, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา or in the worst case, death.
The best way to prevent falls is exercise, which helps strengthen bones and muscles.
Exercises to prevent falls in the elderly
Core exercises
- Stand up straight with your legs slightly apart.
- Eyes looking forward, hands on hips
- Slowly twist your upper torso to the right as far as you can without twisting your hips.
- Do the same to the left side. Repeat 10 times.
Ankle exercises
- Sit on a chair
- Lift one leg at a time, starting with the right leg.
- Lift off the floor and tilt your toes towards your body.
- Lift your toes down and repeat 10 times.
Toe-to-toe standing
- Without using handrails, stretch your arms and legs as wide as your shoulders.
- Then slowly lift your toes up to the top and slowly put your heels down.
- Repeat this pose 10 times.
Heel stand
- Without handrails
- Stand with your feet shoulder-width apart.
- Gently move the tips of your feet up.
- Stand up on your heels
- Then slowly place your toes down. Repeat 20 times.
Kneeling pose
- Without using handrails, stand with your feet shoulder-width apart.
- Slowly bend your knees so that your knees are in front of your big toes, but do not extend your knees beyond your big toes.
- Until the heel starts to lift off the ground, stop.
- Slowly stretch up and repeat 10-20 times.
Walk on foot :
- Without using handrails, stand straight and look ahead.
- Begin walking slowly by stepping forward with your toes touching your heels.
- Continue walking like this until you reach 10 steps.
- Then turn around and walk back to the starting point with the same foot. Repeat 10-20 times.
Standing on one leg
- Without using handrails, stand straight and look ahead.
- Raise one leg.
- Stand on one leg for 10 seconds, then switch to the other leg.
Walking on heels
- Without using handrails, stand straight and look ahead.
- Gradually lift your toes until you stand on your heels.
- Then walk 10 steps on your heels.
- Slowly lower your toes.
- Then turn around and do the same thing 10-20 times.
Walk on tiptoes
- Without using handrails, stand straight ahead.
- Gradually lift your heels until you stand on your tiptoes.
- Then walk 10 steps on tiptoes.
- Slowly lower your heels and turn around.
- Gradually lift your heels until you stand on your tiptoes.
- Walk on tiptoes for 10 steps, repeat 10-20 times.
Figure 8 gait
- Walk normally, but walk in circles in a figure 8, repeating 10-20 times.
Side slide walk
- Stand straight, look forward, hands on hips.
- Walk 10 steps to the right.
- Then walk back 10 steps to the left. Repeat 10-20 times.
Getting up from a chair
- Do not use your hands to support yourself. Start by sitting on a chair with a sturdy backrest that does not move and is not too low.
- Place your feet behind your knees and slowly lean forward.
- Stand up without using your hands for support. Repeat 10-20 times.
In the elderly who can walk normally and do not have bone problems, they can exercise in these positions. However, for those who have bone problems, it is recommended to exercise in simple positions such as rotating the shoulders, turning the body, and lifting the legs up and down only. Because in addition to helping with balance, it also helps prevent dementia and slows down the deterioration of aging by about 20-30% when compared to people who do not exercise.