Balance Exercises: Can They Help San Diego Elders to Reduce Their Chance of Falling?

Each year, more than one in three elders in San Diego falls, with serious injuries resulting. In some instances, falls are the result of elder or nursing home abuse. But in other cases, falls are purely accidental. If an elder you love has sustained a fall inside a San Diego nursing home, contact an experienced San Diego elder abuse and neglect attorney to help determine if the fall was caused by the wrongdoing or negligence of another.

Although falls may not be entirely preventable, there is evidence that shows that incorporating balance exercises into an elder’s physical routine may help to reduce their likelihood of sustaining a fall.

Senior woman having ambulatory therapy

How Balance Exercises May Benefit San Diego Seniors

By incorporating balance exercises into a daily routine, seniors are more likely able to maintain the necessary muscle strength to control their body’s position; whether at rest or when active.

Balance exercises require no special place or time to do perform them. It is recommended that in the event a senior feels unsteady while performing the exercise something steady, such as a sturdy chair or grab bar, be within arm’s reach. A chair or grab bar can be used as support while working on improving balance.

Balance Exercises Which May Help San Diego Elders to Reduce the Likelihood of Falling

Walking Heel to Toe

  • Position your heel of one foot just in front of the toes of the other. The heel and toes should touch or almost touch.
  • Identify a focal point ahead to keep you steady as you walk.
  • Take a step. Put your heel just in front of the toe of your other foot.
  • Repeat for 15 steps.

Balance Walk

  • Raise the arms to shoulder height.
  • Identify a focal point ahead to keep you steady as you walk.
  • Proceed forward, placing one foot in front of the other.
  • When walking, lift the back leg. Before moving forward, pause for a minimum of one second before proceeding.
  • Alternating legs, repeat for 15 steps.

Side Leg Raises

  • Using a sturdy chair, stand behind it with feet slightly apart, using the chair for balance.
  • Breathe out and slowly extending one leg out to the side. Make sure to straighten the back, with your toes facing forward. Additionally, the supporting leg should be slightly bent.
  • The leg extension should be held for a minimum of one second.
  • When you are ready to lower the leg, breathe in slowly.
  • Switch to the other leg, and repeat 12 times for each leg.

Rear Leg Raises

  • Using a sturdy chair, stand behind it with feet slightly apart, using the chair for balance.
  • Breathe out slowly.
  • Without bending the knee, or pointing the toe, lift the leg to the back slowly.
  • The leg raise should be held for a minimum of one second.
  • When you are ready to lower the leg, breathe in slowly.
  • Switch to the other leg, and repeat 12 times for each leg.

Important Notice to San Diego Elders Before Beginning Any New Exercise Routine

None of the information contained within is meant to be medical advice. All individuals, including San Diego elders, need to consult with their physician before embarking on any new exercise routine, to ensure the exercises will not cause further injury, and to confirm that the elder is in adequate health to perform these types of exercises.

In addition:

  • If you are uncertain about how to do a specific exercise, talk with a health care provider such as your physician or physical therapist.
  • It is often advisable to have another trusted individual present, when beginning new balance exercises.

If you are concerned that a friend, family member, or loved one has been suffering from nursing home abuse or negligence, or has been injured as a result of a fall, contact an experienced California elder abuse lawyer to evaluate your case and advise you on your next steps. San Diego Elder Abuse Lawyer, Christopher Walton, has built a reputation for providing compassionate and strong advocacy for victims of elder abuse and their families. Call (866) 338-7079 for a confidential consultation.