As we age, simple tasks like getting out of the chair, crossing a road, stepping on uneven ground or negotiating an obstacle in the way can feel difficult and create a feeling of unsteadiness. Loss of balance can lead to frequent falls, and one unexpected slip can lead to serious injuries- hip fractures, head trauma or months of limited mobility.
Falls in old age are not uncommon but they can be prevented with balance training and muscle strengthening exercises. Falls are one of the most common causes of hip fractures in elderly as with age, our bone density also decreases making bones prone to break on slight trauma. Almost 1 in 3 adults over 60 experiences a fall every year.
Beyond the physical injuries, a fall often affects confidence and independence- leading to fear, reduced activity and even social isolation. That’s why early prevention through teaching balance exercises and educating families and modifying home environments is crucial.
A trained physiotherapist evaluates your strength, posture, balance and coordination and then creates a personalized exercise plan that:
Strengthens leg and core muscles\
improves joint stability and flexibility
enhances body awareness
Builds confidence in everyday movements
Top exercises for Seniors:
- Heel to toe walk: Walk in a safe place or corridor in home, keep one foot in front of other, touching toes of next feet in front of heel of the leg behind.
- Single leg stand: Hold onto the back of chair and lift one leg slightly off the ground and hold for 5 seconds
- Sit to stand: Sit on a chair, cross arms over chest and slowly stand up without using hands. Sit back slowly. Repeat 10 times
- Side leg raises: Lift leg sideways , you can hold a chair for balance. Repeat 10 times per leg. THis strengthens hip muscles which are very important for balance.
- Marching in place: Stand tall and march slowly, lifting knees high. This improves coordination, endurance and rhythm.
Home Safety tips to prevent falls
Remove loose rugs and clutter from walking paths.
Install grab bars in bathroom and near stairs.
Ensure rooms are well-lit, esecially at night.
Wear well supportive, non slip footwear. Avoid using open footwear.
Keep commonly used items within reach to avoid overreaching.
Real Recovery: a true story of gaining balance.
Mrs. S Kaur, age 68 came to our A&H Physiotherapy clinic after a fall in her kitchen. She felt scared to walk alone, even at home. Within 6 weeks of guided balance training, muscle strengthening and confidence building exercises, she not only regained her balance- she started doing her chores independently again.
She now says ” I feel younger because I can Move without fear of falling”.
Falls don’t have to be a part of aging. With simple balance exercises, home safety and regular physiotherapy , seniors can continue to live confidently, safely and independently.
If you or your loved ones feel unsteady, has poor balance or have fear of falls, dont want for a fall to happen, take action early. We at A& H physiotherapy clinic, can make all the difference. Visit us at A&H in Chandigarh and Mohali. Book your appointment on 8146758243. We help build balance , strength and confidence- one safe step at a time.
