Falls, especially in old age, are a serious problem. Statistics show that one in three people aged 65 and over falls at least once a year, and among those over 80, this rate is even more than half. Physical and mental changes in old age, such as loss of muscle strength, vision and hearing, reaction time, and coordination, increase the risk of falls. In addition, diseases can further increase the risk of falls. But there are effective ways to reduce the risk of falls and help older people maintain their independence and quality of life. In this article, we will highlight the best exercises and measures for fall prevention for seniors.
5 simple exercises for fall prevention
The following exercises train balance and strengthen various muscle groups, which can reduce the risk of falls. They can be easily integrated into daily routines. However, it is important to observe the following recommendations, which apply to any form of physical training:
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Do not perform the exercises on an empty stomach, as this can lead to
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Drink enough water, both before, if necessary during, and after training.
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Pay attention to your own body. If you feel tired or unwell, you should stop training. If symptoms persist, you should consult your doctor.
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Take your time. It is more important to perform the exercises at your own pace, slowly and correctly, rather than quickly and incorrectly.
1. Standing on one leg
One of the most well-known exercises for improving balance is standing on one leg. Begin by gradually shifting your weight to one side until you can lift the leg on the opposite side off the floor. Hold this position for a few seconds, then switch legs.
Recommended execution: Try to hold this position for about 20-30 seconds. Then switch to the other leg. Repeat the exercise a total of three to five times per side.
Effect: This exercise is extremely effective for improving balance and strengthening muscles, especially the leg muscles. It also helps to build confidence in your ability to stand on one leg, which can reduce the risk of falls in daily life.
Tip: If you find this exercise too easy, try it with your eyes closed. However, it is advisable to hold on to something stable at the beginning for safety reasons.
2. Heel-toe stand
Begin by standing upright. Slowly lift your heels and shift your weight onto your toes. Hold this position briefly, then slowly lower your heels.
Recommended execution: Repeat this exercise four times and perform it several times a day.
Effect: This exercise aims to strengthen the muscles in your legs and improve your sense of balance.
Tip: You can easily integrate this exercise into your daily routine, for example, while getting a cup of coffee or tea from the cupboard.
3. Leg swings
Slightly lift one leg off the ground and bend it slightly. Swing the leg gently forward, then backward, and to the side, tapping your foot on the ground each time. Repeat these movements with the other leg. This exercise can be performed several times a day, with one repetition per side being sufficient. It helps improve the sense of balance.
Recommended execution: It is sufficient to perform this exercise once per side. It can be repeated several times a day.
Effect: The leg pendulum exercise is an effective exercise for improving balance and strengthening the leg muscles. It promotes coordination and proprioceptive awareness, which helps to reduce the risk of falls.
Tip: If you are unsure, make sure you are near a stable support. This could be a table or a stationary rollator, for example.
4. Hip circles
Assume a comfortable posture with your feet about shoulder-width apart. Place your hands on your hips and begin to circle them in both directions. Perform this exercise for about one minute. Repeat it once, changing the direction of the hip circles.
Recommended execution: Perform this exercise for about one minute.
Effect: Hip circles improve balance, strengthen core muscles, increase hip joint mobility, help relieve hip tension, and promote blood circulation in the pelvic area.
Tip: If the exercise seems too easy, you can vary it by performing it with your eyes closed or by drawing an figure eight with your hip movements instead of a circle.
5. Squats
Position your feet hip-width apart. For safety, hold onto a stationary rollator or the stable back of a chair. Then bend your knees, pushing your bottom back while looking forward. Finally, straighten your legs again. This exercise aims to strengthen the leg muscles.
Recommended execution: Start with an appropriate number of repetitions, e.g., 10 squats, and increase the number as needed.
Effect: Squats are extremely effective in strengthening the leg muscles, especially the thigh muscles and glutes. This exercise helps to improve stability and strength in the legs, which can positively impact mobility and the risk of falls in daily life.
Tip: If you have mastered squats and are looking for an additional challenge, you can hold light weights such as dumbbells or water bottles in your hands while performing the exercise.
Individual assessment of fall risk
Would you like to assess the fall risk for yourself or a relative? A few simple questions can help to better assess the individual fall risk:
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Have there been falls before?
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Is there a severe visual impairment?
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Is the gait unsteady due to weak legs or dizziness?
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Are various medications being taken?
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Is a walking aid needed, such as a walking stick or rollator?
If any of these questions are answered with "YES", there is an increased risk of falling. It is then advisable to address the topic of fall prevention.
After a fall: Finding help and support
Falls are a common cause of injuries in seniors and can lead to significant limitations in daily life. After a fall, it is important to quickly receive help and support to minimize potential long-term damage. In serious falls, the emergency number (112) should be called as quickly as possible!
For a minor fall, a visit to the family doctor is essential – because a fall rarely comes alone! The doctor can treat the injuries and, if necessary, recommend rehabilitation.
Another option is to contact the social welfare office or the long-term care insurance . Here, information about financial support and aids can be obtained. A nursing service, for example, can assist with daily care, medication intake, or household matters.
Nursing services and outpatient care services can also be arranged to help seniors at home. There are also special fall prevention programs, which help seniors improve their physical fitness and thereby avoid falls. These often involve movement- and balance exercises, which are performed by specially trained physiotherapists or occupational therapists.
Overall, there are many ways to help and support seniors after a fall. It is important that they receive help quickly and do not hesitate to accept support. Modern technologies, such as fall detection, can automatically call for help in the event of a fall and provide greater safety. An emergency call system can be a good choice for both relatives and affected individuals to quickly and easily receive help after a fall.
With Gardia, the necessary help is just a push of a button away!
Advantages of the Gardia emergency call system
The mobile Gardia emergency call bracelet offers many advantages compared to a conventional home emergency call system. It allows for more mobility and flexibility, as it can also be used outside the home. Automatic fall detection ensures an automatic emergency call in case of a fall. This means that help is called even if the fallen person cannot press the button. Thanks to the GPSpositioning function , the affected person can quickly and easily receive help – either from a relative or a professional emergency call center.
Another advantage is its water resistance, which allows the wearer to wear the emergency call bracelet even in the shower or while bathing, as many falls happen there. The mobile emergency call system is incredibly easy to use and has a battery life of up to three weeks .
