While preventing falls is ideal, knowing how to get up safely after a fall is equally important. Having a plan can help you stay calm, avoid further injury, and recover more effectively.

Immediate Steps to Take After a Fall

Stay calm and assess the situation

If you’ve fallen, your first instinct may be to get up quickly. However, taking a moment to breathe and collect yourself is crucial. Lie still for a few moments and take several deep breaths. This allows you to calm down, let your heart rate stabilize, and think clearly about your next steps.

Check yourself for injuries

Before attempting to move, carefully assess your body for signs of injury. Look for bleeding, swelling, or obvious deformities in your arms and legs. Pay attention to any sharp or severe pain, particularly in your hips, back, or head. If you’ve hit your head, feel dizzy, or suspect you may have broken a bone, do not attempt to get up on your own.

Determine if you can safely get up

If you’re experiencing severe pain, dizziness, or believe you have a serious injury, it’s best to call for help rather than risk further harm. Use your medical alert device if you have one, call 911 from your phone, or call out for assistance from family members or neighbors. If you cannot reach help immediately, try to move to a comfortable position and keep warm while you wait.

Step-by-Step Guide to Getting Up from a Fall

If you’ve assessed yourself and don’t believe you have serious injuries, follow these steps to get up safely:

1. Roll onto your side

Slowly roll onto your side, moving carefully and deliberately. Rest in this position for a moment to allow your blood pressure to adjust and ensure you don’t feel dizzy or lightheaded.

2. Get onto your hands and knees

From your side, push yourself up onto your hands and knees. Take your time with this movement and pause if you feel any discomfort or dizziness.

3. Crawl to a sturdy surface

Look around for a stable piece of furniture—a chair, couch, or bed—and crawl toward it. Choose something sturdy that won’t move or tip when you use it for support.

4. Place your hands on the support surface

Once you’ve reached your chosen piece of furniture, place both hands firmly on the seat or surface. Make sure it feels stable before putting your weight on it.

5. Bring one knee up

Slowly bring one leg forward so that your foot is flat on the floor while your other knee remains on the ground. This creates a kneeling position that will help you stand.

6. Push yourself up

Using the strength in your arms and the leg with the flat foot, push yourself up to a standing position. Take this slowly and pause if you feel unsteady.

7. Turn and sit down

Carefully turn your body and sit down in the chair. Rest here for several minutes before attempting to walk or move further. Give your body time to fully recover from the fall.

After the Fall: Important Next Steps

Even if you feel fine after getting up, it’s important to take the following steps:

Contact your doctor

Schedule an appointment with your healthcare provider to discuss the fall, even if you weren’t injured. Your doctor can help identify potential causes—such as medication side effects, vision problems, balance issues, or underlying health conditions—and recommend strategies to prevent future falls.

Document the incident

Write down details about the fall: when it happened, where you were, what you were doing, and any factors that may have contributed (poor lighting, a tripping hazard, dizziness, etc.). This information will be valuable for your doctor.

Review your home safety

After a fall, take time to evaluate your living space for potential hazards. Remove tripping risks like loose rugs and electrical cords, improve lighting in hallways and stairways, and consider installing grab bars in bathrooms.

Consider a medical alert system

If you don’t already have one, a medical alert device can provide peace of mind by ensuring help is always available at the push of a button, whether you’re at home or on the go.

Preventing Future Falls

While knowing how to get up safely is important, prevention is the best strategy. Stay physically active to maintain strength and balance, have your vision checked regularly, review medications with your doctor, wear supportive footwear, and make your home environment as safe as possible.

Falls don’t have to lead to loss of independence. By staying prepared, knowing how to recover safely, and working with your healthcare team to address risk factors, you can maintain your safety and confidence as you age.

The post Getting Up From a Fall: How to Recover After You’ve Fallen appeared first on Lifeline.

Understanding these risks and implementing practical solutions can transform a dangerous space into a secure, accessible bathroom that supports confident daily living.

Essential Safety Modifications

Slip-Resistant Surfaces

Anti-slip strips and adhesive patches provide crucial traction on bathtub and shower floors where water accumulates. These safety products come in various styles and colors, maintaining your bathroom’s appearance while prioritizing safety.

Apply slip-resistant treatments to shower floors, tub bottoms, and areas around the toilet and sink where water splashes commonly occur. Choose textured options that provide maximum grip even when surfaces are wet.

Supportive Grab Bars

Strategically placed grab bars provide essential stability throughout bathroom routines. Install sturdy bars near the toilet, inside bathing areas, and along walls where support is needed during transitions.

Professional installation into wall studs ensures bars can support full body weight. Avoid suction cup versions that can fail when needed most. Choose textured grips for better handling with wet or soapy hands, and consult with accessibility experts for optimal placement.

Shower and Bath Seating

Bath benches and shower chairs eliminate the need to stand throughout bathing, reducing fatigue and fall risk. Transfer benches allow users to sit outside the tub, slide over, and lower into the bathing area without stepping over high edges.

For shower stalls, built-in corner seats or adjustable shower chairs work well. Choose seating with non-slip feet and drainage holes to prevent water accumulation while matching your loved one’s specific mobility needs.

Walk-In Tubs and Curbless Showers

Walk-in tubs feature low-threshold doors and built-in seating, allowing entry while standing before sitting comfortably as the tub fills. These specialized tubs include safety features like anti-slip flooring and grab bars.

Curbless shower conversions eliminate high edges entirely, making access safer for those with mobility limitations. These barrier-free showers can accommodate wheelchairs and walkers while making bathrooms feel more spacious and easier to navigate.

Water Temperature Management

Aging can reduce temperature sensitivity, making scalding a serious concern. Anti-scald devices and temperature-limiting valves prevent burns by restricting maximum water temperature.

Consider childproof locks on faucet handles or single-lever models for easier safe operation. Digital temperature displays or color-changing faucets provide visual cues about water temperature, helping users avoid dangerous extremes.

Lighting and Visibility

Adequate lighting prevents accidents, particularly during evening hours when many falls occur. Install bright, evenly distributed lighting that eliminates shadows and dark corners.

Motion-sensor lights automatically illuminate bathroom pathways, while battery-operated LED strips along baseboards provide additional guidance without requiring electrical work. Night lights designed for bathrooms offer gentle illumination without disrupting sleep.

Decluttering for Safety

Remove unnecessary items that create obstacles or fall risks, including decorative objects, excessive towels, and rarely used personal care products. Wall-mounted dispensers for soap and shampoo eliminate loose bottles that can create slip hazards.

Keep all pathways completely clear for easy navigation, whether walking independently or using mobility aids. Store frequently used items within easy reach but secure them to prevent falling.

Regular Safety Inspections

Conduct monthly checks for loose tiles, damaged caulking, flickering lights, or changes in fixture stability. Test grab bars periodically to ensure secure anchoring, and verify that anti-slip treatments remain effective.

Address plumbing leaks immediately, as even small amounts of water create dangerous slipping conditions. Ensure all electrical outlets have GFCI protection and function properly.

Creating Your Safety Plan

The most effective bathroom safety approach combines multiple strategies tailored to your loved one’s specific mobility level and needs. Someone with mild balance issues requires different modifications than someone managing neurological conditions or recovering from surgery.

Consider consulting occupational therapists who specialize in home safety assessments. They provide personalized recommendations and help prioritize modifications based on budget and pressing safety needs.

Even with all safety modifications in place, accidents can still happen. A medical alert system provides crucial backup protection, especially in bathrooms where falls are more likely and users may be alone. Lifeline medical alert systems are waterproof, ensuring help is available during a bath or shower, while automatic fall detection can call for help if someone is unable to press the button.

Prevention remains the most powerful tool in bathroom safety. By addressing hazards before accidents occur and ensuring emergency help is readily available, you’re investing in your loved one’s continued independence and providing peace of mind for the entire family.

The post Bathroom Safety Guide for Older Adults appeared first on Lifeline.

Why Fall Prevention is Important

Most falls result from a combination of muscle weakness, poor balance, and reduced flexibility. The good news is that with regular exercises, these areas can be strengthened, helping reduce the likelihood of falling or minimizing the impact when falls do occur. Here are some simple yet effective exercises that can be done regularly to help prevent falls.

Sit to Stand

This exercise helps strengthen leg, hip, and core muscles, which are essential for maintaining balance.

• How to do it: Sit in a sturdy chair with arms. Slowly stand up, using the chair arms, a walker, or the help of another person if needed. Once standing, sit back down slowly.
• Reps: Aim for 10 repetitions, several times a day. If you tend to sit for long periods, try doing this every hour.
• Pro Tip: As you get stronger, try to stand up without using your hands for support, if safe to do so. You can practice while watching TV or chatting with friends.

Marching in Place

This is a great exercise to improve balance and strengthen hip and back muscles.

• How to do it: Stand behind a sturdy chair or near a counter. Place one hand on the support and march in place, lifting your knees as high as is comfortable. Start slowly and increase speed over time.
• Reps: Try marching for one to two minutes. Once you feel more stable, try doing it without holding on.
• Pro Tip: If you’re steady, extend your arms at waist level and try to tap your knees to your hands.

Leg Raises

Leg raises target multiple muscle groups, enhancing both strength and balance.

• How to do it: Stand near a counter or sturdy chair. Hold on for balance and lift one leg straight out in front of you. Then, try lifting it to the side, and finally, extend it backward to engage your glutes.
• Reps: Aim for 10 reps in each direction per leg. Do what feels comfortable and adjust as necessary.
• Pro Tip: Keep your posture upright and avoid leaning too far in any direction.

Heel and Toe Raises

Your feet play a crucial role in maintaining balance, yet they’re often overlooked in exercise routines.

• How to do it: While standing or seated, lift your heels off the ground, balancing on your toes. Then, lower your heels and lift your toes to stretch the muscles in your feet and ankles.
• Reps: Perform 10-15 reps, alternating between toe raises and heel raises.
• Pro Tip: This is also a great exercise to help relieve foot pain and increase flexibility in the ankles.

Gentle Yoga Stretches

Incorporating yoga can enhance flexibility, strengthen muscles, and improve balance.

• How to do it: Focus on gentle stretches that elongate your hamstrings, calves, and back muscles. Simple stretches can go a long way in maintaining mobility.
• Pro Tip: If you’re new to yoga, start with seated or supported poses. Yoga videos designed for seniors can provide helpful guidance.

Staying Active and Safe

Incorporating these exercises into a regular routine can greatly improve strength, balance, and mobility, reducing the risk of falls. These activities can be done alone, with friends, or in a group setting, making them a flexible and enjoyable part of daily life.

For added peace of mind, consider using a medical alert system. In the event of a fall, these devices provide immediate access to assistance, ensuring that help is available when it’s needed most. Systems with automatic fall detection can place a call automatically even if you can’t press the button.

By staying active and proactive, seniors can maintain their independence and continue to enjoy a safe, fulfilling life. Taking small steps toward prevention today can make a big difference in the future.

The post Fall Prevention Exercises for Seniors appeared first on Lifeline.

Navigating Life After a Fall

Even seniors in good physical shape rarely emerge unscathed from a fall. It often results in fractures, such as hips or arms, and potentially head injuries, accompanied by emotional distress and fear.

Prepping the Home

Prior to their return for recovery, adjustments to the home environment are essential, tailored to the specific injuries. Clearing pathways for mobility aids like wheelchairs or walkers is crucial, acknowledging their potential instability on their feet. Kitchen modifications may be necessary for accessibility, such as lowering cabinets or creating wheelchair-friendly spaces. Similarly, bathroom renovations might include walk-in showers or support handles for safety.

Exterior adjustments, like installing ramps, facilitate accessibility, while internal stairs may require chairlifts. However, it’s prudent to evaluate their functionality within the home before extensive renovations, considering temporary relocation during recovery.

Organizing Care

Upon returning home, seniors should not be left alone but supervised for an initial period. This ensures rest without worrying about daily chores or accidents. Family members can take turns or professional caregivers can be hired for assistance with cooking, cleaning, bathing, dressing, and mobility support.

Communication is key to understanding their preferences regarding care, balancing familial support against professional assistance. Some may resist external help due to feeling burdensome, while others may exploit the situation. Implementing a medical alert system offers added security, granting independence with fast access to help should they need it.

Transportation Needs

Regular transportation becomes essential for medical appointments, therapy sessions, and daily errands. Utilizing delivery services for groceries and medications or coordinating with family members can alleviate some burdens. Pre-booking taxis or rideshare services, and exploring community or government assistance for wheelchair transportation, are viable options to manage their mobility needs without overwhelming caregivers.

Practicing Patience

A fall reshapes life for everyone involved, demanding adaptation and patience. Recognizing the adjustments needed to ensure their happiness, safety, and security is paramount for navigating this challenging phase.

Emotional Support

It’s crucial to address the emotional toll a fall can take on seniors. They may experience feelings of vulnerability, anxiety, or even depression as they navigate through recovery. Offering emotional support, engaging in meaningful conversations, and encouraging participation in activities they enjoy can contribute significantly to their overall well-being.

Physical Rehabilitation

Incorporating exercises and physical therapy into their daily routine can aid in their recovery process, improving strength, balance, and mobility. Encouraging them to stay active within their physical limitations helps rebuild confidence and reduces the risk of future falls.

Communication with Healthcare Professionals

Maintaining open communication with healthcare professionals is essential for monitoring progress and addressing any emerging concerns promptly. Regular check-ups, medication management, and adjustments to the care plan ensure comprehensive support tailored to their evolving needs.

Supporting Seniors After a Fall

Adopting a holistic approach after a fall is crucial for seniors’ safety and well-being. By addressing the physical, emotional, and practical aspects of recovery, we can provide comprehensive support as they navigate this challenging phase of life. Through emotional support, physical rehabilitation, effective communication with healthcare professionals, and a nurturing environment, seniors can regain their independence and quality of life. This approach not only facilitates a smoother transition back home but also promotes long-term health and resilience.

The post Ensuring Seniors’ Safety at Home After a Dangerous Fall appeared first on Lifeline.

Use These Tips to Help Prevent Falls this Winter

Proper Footwear

Investing in non-slip boots or shoes with traction designed for icy conditions can significantly reduce the risk of slipping. Well-fitted footwear with sturdy soles provides added stability, particularly on hidden patches of ice.

Clear Pathways

Maintaining clear, salted, or sanded sidewalks around the home is essential. Regularly check for even small icy patches beneath snow, as these can pose a significant threat. Taking the time to clear pathways helps prevent accidents, especially for seniors living alone.

Keep Your Hands Free

When heading out, opt for a shoulder bag or backpack instead of carrying items in your hands. This not only helps maintain balance but also allows for a better chance to brace oneself in case of a slip. Consider using a wheeled shopping buggy, offering both support and convenience. Take Your Time

Resist the urge to rush, even in colder weather or impending storms. Walk slowly and deliberately, staying vigilant about your surroundings. Taking your time ensures better control over your movements, reducing the risk of a sudden fall.

Avoid Shortcuts

Stick to familiar routes rather than taking shortcuts through unfamiliar areas. Familiar paths with populated spaces provide assistance from others in case of a fall, as opposed to isolated or unknown streets.

Dress Appropriately

Wear full pants, a warm coat, suitable footwear, mittens, and a hat, even for short trips. Being adequately dressed protects against the impact of falls on hard surfaces and guards against unexpected winter elements.

Don’t Go Alone

Whenever possible, accompany someone on outings. A walking companion not only offers an arm for support but also reduces the chances of both individuals falling. Ensure that at least one person has a phone for emergency situations.

Stay Informed

Keep an eye on weather forecasts and be aware of temperature fluctuations. Being informed about potential changes in weather conditions allows for better preparation and adjustment of plans. If a storm is forecasted, consider postponing non-essential outings to avoid unnecessary risks.

Home Safety Measures

Besides outdoor precautions, make indoor adjustments to enhance safety. Place non-slip mats near entrances, use handrails on stairs, and ensure adequate lighting, reducing the risk of falls within the home. Simple modifications can create a safer environment for seniors, minimizing accidents during the winter season.

Regular Exercise

Encourage seniors to engage in gentle exercises that improve balance and strength. Regular physical activity can enhance overall stability, making them more resilient to slips and falls. Consult with healthcare professionals to design a suitable exercise routine.

Mindful Walking Techniques

Pay attention to your walking technique by taking smaller steps and ensuring your weight is evenly distributed. Being mindful of how you walk, especially on icy surfaces, can significantly reduce the likelihood of losing balance.

Consider a Medical Alert System

Explore the option of a medical alert system, providing quick access to help should you need it. A medical alert system allows you the peace of mind to live independently at home knowing you have 24/7 access to help.

By incorporating these preventive measures into daily routines, we can enhance safety during the winter months, especially for seniors. Taking proactive steps ensures a greater likelihood of staying upright and minimizing the risk of injuries caused by slips and falls.

The post Preventing Winter Falls: Tips for Safety appeared first on Lifeline.

As we age, our need for supportive shoes becomes more apparent. Our arches may lose their strength, our feet might experience swelling, and our balance could become less steady. Even seemingly minor falls can result in significant harm.

Top Considerations for Senior Footwear

The pursuit of footwear that prioritizes stability and security doesn’t mean sacrificing style. It’s advisable to maintain a collection of shoes suitable for various activities.

Sole Structure

A shoe’s sole should strike a balance between flexibility and firmness. While the sole should have a degree of flexibility to accommodate natural foot movement while walking, it must also possess a reliable tread that offers slip resistance, particularly on wet surfaces.

It’s essential that the sole provides adequate support. Although lightweight shoes like running shoes can be a good choice, they shouldn’t be overly lightweight. Striking the right balance ensures that the shoes aren’t cumbersome or difficult to walk in.

Proper Fit

Feet can undergo changes over the years, causing shoes that once fit perfectly to become ill-fitting. Proper fit is paramount. When trying on shoes, opt for the socks you typically wear to ensure an accurate assessment of fit.

Oversized shoes can lead to instability as feet slide within them, increasing the risk of falls. Conversely, shoes that are too tight can result in discomfort, pain, and even blisters. During the shoe-buying process, it’s crucial to check the fit of both shoes, as sizing inconsistencies might exist.

Flat Soles

Avoid shoes with heels, even if they’re small. Heels can disrupt balance and catch on uneven surfaces, stairs, or objects, potentially causing trips or falls.

Fortunately, there are dress shoes and winter boots available without heels. Some footwear designs feature a low-profile heel that doesn’t add height, making them suitable for various surfaces, including snowy or icy conditions.

Enclosed Heels and Toes

Footwear with open toes or heels tends to lose its shape and durability over time. Such shoes might not provide the necessary support for walking. While they might be suitable for indoor use, shoes meant for outdoor activities should cover the entire foot. Open-toed or open-heeled shoes can let in debris like rocks, glass, and dirt, leading to discomfort and potential hazards.

Orthopedic Options

Maintaining a diverse shoe collection is beneficial. A high-quality pair designed for walking and daily activities can even be custom-made to ensure a perfect fit and prolonged durability.

Insoles can significantly enhance the comfort and ease of walking in well-fitting shoes. Over-the-counter orthopedic insoles are available, and for seniors dealing with foot problems, orthopedic footwear can alleviate pain and enhance stability.

Preventing Falls

For seniors who might spend time alone, appropriate footwear can offer crucial support while walking. In addition, consider equipping them with a medical alert system for added safety in case of a fall when you’re not present. Such measures provide peace of mind for the entire family, knowing that safety is a priority.

The post Choose the Right Footwear to Enhance Senior Fall Prevention appeared first on Lifeline.

1. Exercises. One of the main risk factors is poor strength and balance.² There are lots of exercises for seniors that improve balance, mobility, strength and stability. (See below.)
2. A personal medical alert system. The amount of time we’re down after a fall can profoundly affect our ability to return to independent living. A system with fall detection empowers you to get help when you need it before and after a fall – at home and on the go.

We asked Meg Poe, a national board-certified health and wellness coach in Hillsborough, NC, to share beneficial exercises for seniors at home.

Getting Started with Balance, Strength & Flexibility Exercises

Before you attempt any activity, talk to your primary care provider. Then find a place in your home that’s safe and supports your needs.

“You don’t need a home gym, but you do need an area where you can safely move,” Poe says. “Don’t increase the risk of falling by exercising with clutter in your space. Clear any tripping hazards, and, if possible, create a calm space where you can focus on you, your body and your balance.”

See 5 ways to reduce fall risk at home.

Next, think about the support you need.

A doorway is Poe’s favorite at-home space for people needing a little backup. “Typically, there’s no clutter in a doorway. You have support on both sides and there’s nothing limiting your leg movement,” she explains. “The door frame is also a great reference for your alignment and encourages you to stand tall.”

You can also work out beside the kitchen counter or with a chair. But if you choose the latter, Poe says to make sure it’s sturdy with no wheels and is tall enough that it doesn’t cause you to round forward.

When you’re ready to go, remember to:

• Start slow. Begin with 3-8 repetitions per side and work up to 10-12. “If that becomes easy and you’d like to do more, add a second set, starting with fewer repetitions and gradually increasing them,” Poe says.
• Honor your body. Listen to the information your body is giving you. “It’s extra important when asking your body to do new things,” she notes. “Exercise is about making your body healthier and happier, not about creating pain. Yes, you may get a little sore after doing new movements – that happens. But while performing exercises, you should not feel pain. If any movement causes pain stop.”

Balance Exercises for Seniors

Stand Tall

“When our posture is more rounded or curved, it impacts our balance,” Poe explains. “This exercise helps us build the muscles that help us stand up straight and is the foundation for all the exercises in this list.”

Stand with your feet a comfortable distance apart and pressed evenly into the floor, crown of your head high. Keep a slight bend in your knees. “Locking out” your knees (also known as hyperextending) may negatively impact your balance and cause lower back pain. Once you establish your best alignment, close your eyes, and notice how you feel. A little swaying and wobbling are OK, Poe notes, and is why a counter, doorway or chair should be close by. Pro Tip: Try this in front of a mirror to see where you need to adjust. “A good guideline for alignment is crown of the head high, ears over shoulders, shoulders over ribcage, ribcage over pelvis and pelvis over heels,” she says.

Exercises for Balance and Strength

Lower Body Exercises for Balance and Strength

Heel Raises

Stand tall. Slowly lift your heels and roll up on the balls of your feet. Begin with a small lift and gradually lift your heels higher. Hold. Slowly return the heels to the floor. Create more intensity by holding the lift longer time or, if you feel steady, raising your arms in front of you.

Ankle Movements

Stand tall. Shift your weight/center of gravity to the left leg. Lift the heel of the right foot and then the toes so you’re balanced on the other foot. Lift your right knee as high as is comfortable. When you lift the knee, your shoulder and head may want to round forward. Keep the crown of the head high. Point and flex at the right ankle several times. Then rotate the foot in one direction and then the other. Place the right foot on the floor. Repeat on the other side. Pro Tip: Don’t need support? Explore different arm positions. What helps or hinders your balance?

Rock the Boat

Stand tall, feet at least shoulder distance apart (wider than you) and pressed into the ground firmly. Look directly ahead of you at eye level, not down. Shift your weight to your right foot and lift your left heel off the floor so you’re on the toes of the left foot. Pause. Lower the left heel and shift to the other side. Continue shifting side-to-side, varying the speed as you become more comfortable.

Level Up: Rock the Boat with Arm and Leg Movement. As your balance improves, explore different arm positions, such as hands on hips or arms swaying side-to-side. You can also lift your left foot off the floor, pause, lower from side to side. Notice the additional muscles needed for the side leg lift.

Straight Leg Lifts to the Back

Stand tall. Engage your tummy/core and shift your weight/center of gravity to the left leg. Maintain a long right leg. Flex your right foot. Lift your right leg back behind you. Your torso may tilt forward slightly but keep the crown of the head high and do not bend forward. Complete several repetitions on the right leg and then set up for the other side. “This small movement strengthens your glutes, torso and the backs of your legs,” she says.

March in Place

Stand tall. Shift your weight to the left leg and engage your core. With control, lift your right knee with the foot flexed. Your shoulders and head may want to round forward. Keep the crown of the head high. Lift your knee as high as you can without going above hip height and keep your thigh parallel to the floor. Pause with knee lifted. Place the foot on the floor. Shift to the other side. Repeat.

Upper Body Exercises for Balance and Flexibility

Shoulder Rolls

“Our shoulders have a huge range of motion – up, forward, back, and down,” Poe notes. “Most activities of daily living cause our shoulders to round towards the front of our bodies. We tend to over-correct and press our shoulders too far back. This exercise helps address that.”

Stand tall, arms by your sides. Raise your shoulders toward your ears, gently shift them forward, then down and back and up toward the ears again. Complete several circles in this direction and then switch, doing the same number on both sides. Finish with your shoulder away from your ears and slightly back. Pro Tip: Stand in front of a mirror and adjust your alignment as needed.

Side Arm Lifts

Stand tall, arms resting by your sides. Lift arms out to the side to about shoulder level and rotate the arms so the palms face the ceiling. As you return the arms to your sides, rotate the arm so the palms face your thighs. With each lift to the side, reach your arms higher as your shoulder range of motion allows. If comfortable, look up to the ceiling as the hands float high to add movement for your neck. Continue for the number of repetitions comfortable for your shoulders. Pro Tip: “The two sides of our body are different,” Poe explains. “If one arm lifts the fingertips to the ceiling and the other does not, that’s okay. Honor each shoulder’s range of motion.”

Front Arm Lifts

Stand tall, arms resting by your sides. Lift arms in front of you to about shoulder level, palms facing each other. Float arms back to your sides with palms facing your body. With each repetition, allow the arms to raise higher as your shoulders allow. If comfortable, look up to the ceiling as the hands float high to add movement for your neck. Continue for the number of repetitions comfortable for your shoulders.

Discover low-impact exercises that can make you stronger and lower fall risk.

Exercises to Improve Coordination and Balance

The following exercises are advanced and involve multiple moves. “When you combine exercises and perform different movements with the two sides of the body, greater improvement occurs,” Poe explains.

Heel Lifts with Alternating Arm Lifts

Stand tall. Slowly lift your heels and roll up on the balls of your feet. Begin with a small lift and gradually lift your heels higher. Hold. Slowly return the heels to the floor. After several repetitions, combine Heel Lifts and Side Arm Lifts, raising arms to about shoulder level and rotating palms toward the ceiling as you lift the heels. Float arms down to your sides as the heels return to the floor. Complete a few several repetitions, then switch to front arm lifts. Lift heels and raise arms to about shoulder level, palms facing each other. Lower heels and float arms back to your sides with palms facing your body. Complete another few repetitions. Take a break and a breath to set your focus before starting again, alternating lifts this time. As you begin to lift your heels, float one arm to the side and the other to the front. Hold. Lower your heels and your arms. On the next raise, the opposite arm floats to the side and the other in front. Continue for several sets. Pro Tip: “Stay focused and laugh when appropriate,” Poe counsels. “This is big time!”

Heel-Toe Walking

Stand tall. Put your right foot in front of your left so that the right heel touches the front of your left toes. Slowly move your left foot in front of your right, putting your weight on your left heel and rolling forward to the ball of your foot. The closer the placement of heel-to-toe the more challenging the exercise. If you need to step the feet further apart, start there. If you need support, walk alongside a countertop or in a hallway. Pro Tip: “If you’re so caught up in the placement of your feet that you’re looking down and losing alignment, stop focusing on the detailed foot placement and maintain your alignment,” she notes.

Get expert tips for training smart.

Post-Workout Ideas for Seniors

Calf Stretch

Stand arm’s length from a wall, countertop or sturdy chair. Bend your right knee as you extend your left leg behind you into a lunge. Control the intensity by sliding your foot further back and pressing your heel toward the floor. Hold for 15 to 30 seconds, then switch leg positions. Repeat two to four times per leg. Pro Tip: If you feel stable, remove your hands from the support to add an extra balance challenge to the stretch.

Foot Massage

“The health of your feet is key in maintaining balance,” Poe asserts. This easy foot massage keeps your feet flexible. Stand or sit tall. Place a tennis ball or racquetball under your foot (a softball, baseball or golf ball works, too). Gently roll side to side and front to back, enjoying the pressure of the ball on your foot. “If you find a place that feels really good, hang out a while,” she suggests. After a minute or so on one foot, then switch to the other.

Look into how yoga can help you get stronger, be more flexible and lower fall risk.

Prioritizing Wellness as You Age

“Balance, flexibility and strength are key to good health and fitness — and to success in the activities of daily living,” Poe says. “Basic things like looking at someone when you have a conversation, walking across a room or putting on your socks, these things require balance, flexibility and strength.”

So does avoiding slips, trips and falls. And if we do fall, these factors can make it easier to get off the ground or floor, lower the risk of serious injury, and boost our ability to recover quickly. We may even be able to skip a trip to the emergency room.

Know what to do after you fall.

Yet many of us find it hard to make time for the exercise we need.

“I’m not sure what made us all believe an hour-plus at the gym is required,” Poe says. “I know many people discover great benefits from 15 minutes of balance, flexibility and strength exercise a day. And I’m willing to bet that you’ll enjoy the 15 minutes so much you’ll make time for more.” Why? “If we maintain our health,” Poe concludes, “we’re more likely to enjoy our time and live a long full life.”

Review our guide to choosing the right personal emergency alert system for you.

Don’t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided “as is” without any representations or warranties, express or implied. Always consult a healthcare provider if you have specific questions about any medical matter, and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency.

¹Centers for Disease Control and Prevention, National Center for Injury Prevention and Control. Web-based Injury Statistics Query and Reporting System (WISQARS) [online].

² CDC – National Center for Injury Prevention and Control – Deaths from Older Adult Falls. https://www.cdc.gov/falls/data/fall-deaths.html. January 3, 2021.

The post 14 Strength, Flexibility & Balance Exercises for Seniors appeared first on Lifeline.

Try These Five Fall Risk Reduction Tactics:

1. Practice good self-care.

According to the CDC1 one of the best ways to avoid falling is to stay as healthy and well as possible. This includes taking care of your feet and eyes, being active and well-nourished, and understanding how medical conditions, and over-the-counter and prescription medications impact fall risk. Talk to your care team and pharmacist to understand your personal fall profile and come up with prevention strategies that are tailored to your condition and lifestyle.

2. Use assistive devices and corrective lenses.

Sometimes we don’t use these tools or want to start using them because we believe they are signs of weakness. Put your pride aside – because these items can help you stay independent and safe by helping avoid slip and trip hazards and making you steadier on your feet. Single-tipped canes are popular solutions for minimal assistance; canes with three and four tips offer increased support. Walkers and other mobility devices provide even more balance and stability assistance.

3. Turn on the light.

When we can’t see where we’re going, we’re more likely to bump into, step onto or trip over things in our path. Proper lighting is an easy way to lower fall risk. Light- and motion-sensor fixtures turn the lights on even if there’s not a switch nearby so you can always see where you’re going. Adding lighting to hallways and stairwells is also a good idea.

4. Focus on the floor.

No matter how neat and tidy you keep your home, hazards may be lurking. Everything from loose carpeting and magazines or book to errant electrical cords may cause a trip and tumble. Standing water in a basement or spilled liquids in the kitchen or bath can lead to slips and falls. Loose steps may cause you to lose your balance. And furniture that you have to walk around or squeeze between can easily catch your feet and send land you on the ground.

5. Make it a project.

Some fall-prevention improvements require a little more effort. But the return on investment is a safer living environment. Install handrails or grab bars near the shower or toilet and install non-skid flooring. Paint the edge of the steps in a contrasting color to make them easier to see. Install sturdier banisters in stairways and regrade and replace uneven walkways.

By taking these precautions, you can significantly reduce your risk of injury from a fall. This, in turn, will help you maintain your active lifestyle, retain your independence, and ensure your continued health and well-being. Aging well is about staying safe, and these strategies can help you achieve just that. Remember, it’s never too early to start practicing fall prevention. The sooner you adopt these tactics, the better prepared you’ll be to age gracefully, independently, and safely.

¹CDC – National Center for Injury Prevention and Control. What You Can Do to Prevent Falls. https://www.cdc.gov/steadi/pdf/STEADI-Brochure-WhatYouCanDo-508.pdf. July 2021.

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Prevention: The Key to Staying Safe

The Centers for Disease Control and Prevention (CDC) emphasize the importance of prevention when it comes to avoiding trips and falls at home. By identifying and mitigating tripping hazards, you can safeguard yourself against injuries and continue to enjoy your home to the fullest.

10 Tips to Identify and Mitigate Tripping Risks

Furniture Arrangement

Start by arranging your furniture and houseplants in a way that allows for open, clutter-free walkways. Clear any obstacles, such as electrical or telephone cords, from your pathways to prevent entanglement.

Say Goodbye to Throw Rugs

Remove throw rugs and thick or worn carpeting, as these can catch your shoes and lead to tripping incidents.

Illuminate Your Path

Ensure good lighting in high-traffic areas of your home, including hallways, the kitchen, bedrooms, and bathrooms. Consider installing light- and motion-sensor fixtures that illuminate your path, even in the absence of a nearby switch.

Nighttime Navigation

Use nightlights or leave the bathroom light on to help you see at night and navigate your home safely.

Stair Safety

Maintain clutter-free, well-lit stairways with sturdy handrails, both indoors and outdoors. Always exercise caution when using stairs, making sure your foot completely clears each step.

Dress Smart

Avoid wearing long clothing, such as nightgowns or robes, as these can get tangled in your feet and lead to tripping.

Footwear Matters

Wear well-fitting shoes and slippers with rubber soles. Loose footwear can cause you to shuffle your feet, increasing the risk of tripping.

Outdoor Maintenance

Regularly inspect the condition of your outdoor walkways and steps, repairing any damage promptly. Remove fallen leaves, ice, or snow from outdoor walkways to prevent slips and trips.

Don’t Rush

Avoid rushing, especially when answering the door or telephone. Walk at a safe pace, as hurrying unnecessarily can lead to accidents. Learn how to recover from a fall safely.

Pet Awareness

Always be mindful of your pets’ whereabouts when moving around your home. Consider getting them collars with bells to alert you when they’re nearby, as pets can occasionally get underfoot and cause trips.

Safety Knows No Age

While these tips are particularly relevant for older adults, they are valuable for people of all ages seeking to reduce accidents and injuries at home. Taking these precautions creates a safer living environment for everyone, regardless of age.

Stay Informed and Prepared

Keeping your home free from common tripping risks is an ongoing commitment to your safety and well-being. To delve deeper into this topic and gather more insights, feel free to download our comprehensive ebook on how to create a safer home. Your journey to a safer, accident-free living space begins here.

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The fear of falling is one of the most significant factors that increase the risk of a fall, and this fear is particularly prevalent in those who have fallen previously. Because the fear of falling is such a significant factor in older adults’ fall risk, addressing it directly with both the senior and his caretakers offers the best opportunity for preventing or reducing falls. Discussion about the fear of falling should be coupled with education about other factors that could increase the risk of falling, including decreased visual acuity, weakening muscles, unsafe home settings, medications, and other risks related to the normal aging process. Here are some ways to reduce fears and fall risks among seniors who still live at home.

Understand the Value of Confidence

Gaining confidence is one of the best ways to reduce fear of any kind. One way older adults with a fear of falling can increase their confidence is to work at improving their strength and balance. There are exercise classes and programs specifically designed to improve balance and increase strength. Many of these classes include a free assessment at the beginning and end of the class to help each person understand her individual risk and demonstrate how much the exercises can help reduce that risk. Local Area Agencies on Aging can direct seniors to classes in their area. Some of the classes will also address the best way to prevent falls, how to land more safely if a fall does occur, and how to safely get up from a fall. For seniors who are unable to travel to classes, there are programs available in video or DVD format like Fall Stop…Move Strong.

Establish a Safe Home Environment

Other interventions that can help reduce the risk of falling include having family or caretakers assess the senior’s home safety and make any necessary adjustments to the home. The Administration on Aging offers a number of tips on making the home safer for older adults, some of which are detailed below.

Remove Throw Rugs

This may be a tough one for caretakers of a senior who takes pride in how she’s decorated her home. When the rugs have been a part of the decor for many years, it can take some savvy negotiating to help the senior understand that the increased safety removing the rug provides is well worth the change in aesthetics. If she’s insistent that the rug is necessary, the family can try to find one that is heavy enough to stay down on its own or one with a rubber backing that will not be as likely to fold up when it’s walked on. Two-sided tape can also help secure the edges of a rug, but make sure that the rug is secured on all edges.

Mark Steps With Bright Tape

Even if someone has lived in his home for decades, reduced visual acuity or burned-out or hard-to-reach lights can make it harder to see where one step begins and another ends. While it might not be aesthetically appealing, a strip of bright-colored tape on the edge of each step can help a senior safely navigate stairs and allow him to remain safe and independent in his home.

Tighten Loose Carpets

All it can take is just one little bump in the carpet to trigger a fall, even for someone who is stable on his feet. Most of us can recover when we’re strong, but with slower reflexes and weaker bones and muscles, the impact of catching a foot on a wrinkle in the carpet can be devastating for a senior. Talk to the family about hiring a carpet professional to stretch and secure wall-to-wall carpeting that has shifted over the years. This can be a minimal investment compared to the cost of hospitalization.

Install Handrails on Stairs and Steps

Stairs in particular can pose a fall risk or be an area that increases a senior’s fear of falling. Caretakers should make sure existing stair railings are tightly secured and accessible, and install new ones where they are needed.

Improve Lighting

Discuss the option of adding or replacing lights in dimly lit stairwells and hallways with the seniors and family. If outdoor space is frequently accessed during the evening or early morning hours (perhaps when letting a pet out), they should also consider installing motion-sensor lighting so that any potential barriers are clearly visible.

Install Grab Bars

An important change that families can make is to install grab bars in slippery areas such as the shower and bathroom. Encourage the senior to use them instead of towel racks or shower doors for support as she gets in and out of the tub or shower. Other adaptations include a shower bench and a hand-held shower to reduce standing time in the shower. Frequently used items can also be relocated to lower shelves and cabinets so that ladders and step stools are not necessary.

There are also other things to consider when discussing how to minimize fall risk with seniors and their families. Here are some tips you can offer them:

• Move sturdy furniture so that the senior can use it for support if handrails are not practical.
• Remove barriers to access things like curtain pulls, light switches, and telephones.
• If getting in and out of bed or the potential of falling out of bed is an issue for the senior, consider purchasing under-the-mattress side rails that can serve as added support.
• Clean up all spills right away and dry the area thoroughly to minimize the risk of slipping.
• Medications can also be a big factor in fall risk. If the senior is taking any medications, particularly new medications, it is important for caretakers to pay close attention to changes in behavior, gait, overall health, and strength. Polypharmacy (a relatively new term describing the use of multiple medications) is becoming an increased risk for seniors. This is essentially the overprescribing of medications that are unnecessary or that conflict with one another. If the senior has multiple physicians, especially if she uses different pharmacies to fill her prescriptions, it’s important to have one pharmacist review her complete list of medications to see if the combination of meds might be causing unnecessary falls or other health risks.

Wear Safe Shoes and Clothing

Shoes and clothing that do not fit well can also be a factor in fall risk. The family should examine the senior’s shoes and clothing and consider where the shoes will commonly be worn. While sturdy, rubber-soled shoes are great on pavement and for walking outside or on potentially slick surfaces, if the senior has a tendency to shuffle or struggles to pick up his feet as he walks, the rubber surface can sometimes catch on a carpet or threshold and actually cause a fall. Here are some other things for seniors and caretakers to keep in mind:

• Shoes that should be avoided if at all possible are anything with heels of more than half an inch, mules, sandals and slippers with no back closure, and anything that doesn’t fit well.
• Clothing can become an unexpected fall hazard if someone loses or gains weight, causing a change in fit.
• Pants that no longer fit well could potentially droop and hang around the senior’s ankles and can create a potential tripping risk.
• Wide-legged pants can get caught on a shoe, heel, or piece of furniture.
• Long skirts can get caught on a shoe or heel.
• Tops that are baggy or have pockets can get caught on furniture or other objects.
• Missing buttons can create gaps in a blouse or top that can catch on knobs or handles and throw the senior off step, causing a fall.

Consider a Walker, Cane, or Other Aid

These assistive devices can be very helpful in reducing a senior’s fear of falling, but when used improperly, they could actually increase the risk of a fall. When introducing new equipment, the senior should work with a trained professional who can make sure that the height and style are appropriate for the needs of the senior. Medicare will often cover an assessment of this equipment or even a home safety assessment. Ask the older adult’s primary care physician if she can order an assessment or physical therapy visit.

Know What to Do If a Fall Does Occur

It can be natural for seniors to panic when a fall happens, but there are some things seniors can do to reduce potential injury, even after a fall. The National Institutes of Health offers some suggestions for how to get up from a fall, including taking a few moments to stay put and assess any pain and allow the blood pressure to stabilize from the shock of the fall before attempting to get up. Once the senior has determined he is safe to do so, he should crawl to a stable chair to safely pull himself up from the floor.

Another option for seniors to consider is a medical alert system with fall detection. Knowing that she will have quick and easy access to help should a fall occur can offer peace of mind to the senior and her family.

While not all falls can be prevented, there is a number of things that a senior and her family can do to help the senior reduce her fear of falling, thereby reducing her overall fall risk. Taking the time to assess the risks and increase the senior’s confidence can give her the chance to remain safely at home.

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