{"id":46895,"date":"2022-10-26T23:58:40","date_gmt":"2022-10-26T23:58:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46895"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"fall-prevention-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/","title":{"rendered":"Fall Prevention Exercises: The Top 7 Effective Exercises For Seniors"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#What_Causes_Falling_In_Older_Adults\" >What Causes Falling In Older Adults?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#What_Should_I_Worry_About_After_The_Fall\" >What Should I Worry About After The Fall?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#How_Can_We_Prevent_Falls_In_The_Elderly\" >How Can We Prevent Falls In The Elderly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#What_Exercises_Prevent_Falling\" >What Exercises Prevent Falling?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Rock_The_Boat\" >Rock The Boat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Flamingo_Stand\" >Flamingo Stand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Side_Leg_Raise\" >Side Leg Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Tree_Pose\" >Tree Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Sit_To_Stand\" >Sit To Stand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Tightrope_Walk\" >Tightrope Walk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#What_Are_3_Fall_Prevention_Methods\" >What Are 3 Fall Prevention Methods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Which_Type_Of_Exercise_Specifically_Helps_Prevent_Falls_In_Older_Adults\" >Which Type Of Exercise Specifically Helps Prevent Falls In Older Adults?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#Fall_Prevention_Exercises_The_Bottom_Line\" >Fall Prevention Exercises: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What happens to a small boy when he slightly falls during the run on the grass? He will probably cry, and call his parents. They will try to cheer him up with kind words and sweet candies. When the boy sees the candies he might abruptly stop feeling the pain. <\/span><span style=\"font-weight: 400;\">Sadly, this isn\u2019t the case when an older lady suffers from even just a slight fall. Candies and kind words would no longer be enough to stop the pain as she has more chances to break bones and acquire a head injury. The lady will need to emerge to a hospital immediately as her body is not ready for such a situation.\u00a0<\/span><span style=\"font-weight: 400;\">Our body changes every year as we become older. Unfortunately, many external and internal factors make seniors more susceptible to falls. Indeed, there are a lot of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">methods<\/a> to prevent falls and add more balance to older people&#8217;s lives. <\/span><span style=\"font-weight: 400;\">This article is going to cover the top 7 effective fall prevention exercises for seniors and other healthy methods to lower the risk of falls.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Falling_In_Older_Adults\"><\/span><b>What Causes Falling In Older Adults?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a lot of factors that affect the number of falls among older people. Up to 35% of seniors <a href=\"https:\/\/betterme.world\/articles\/muscle-strength-vs-endurance\/\">experience<\/a> a fall in a year. This number rises to 45% of people over 70 (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/why-do-older-adults-have-more-falls\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common falling causes are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous falling history<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usage of canes and walkers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Problems with balance or walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bad hearing and seeing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Health problems that cause weak muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decrease in cognitive ability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin D deficiency (<\/span><a href=\"https:\/\/www.cdc.gov\/falls\/facts.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low blood pressure (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/fall-prevention-exercises\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On top of that, a prescribed medication plays a crucial role here as well. The point is that certain drugs, like sedatives or hypnotics, can affect coordination and balance, thus, leading to falls (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/why-do-older-adults-have-more-falls\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Older patients who take antihistamines experience blurred vision. Medication for cardiovascular disease can cause a cognitive impairment, which increases the chances to fall (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/why-do-older-adults-have-more-falls\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Dizziness and hypotension are other consequences of cardiovascular medication. Even younger people who feel lightheaded are susceptible to falls.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/low-impact-exercises-for-seniors\/\"><i>Low Impact Exercises For Seniors To Keep Fit And Healthy<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"fall prevention exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Worry_About_After_The_Fall\"><\/span><b>What Should I Worry About After The Fall?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is mind-blowing to acknowledge that every year, 3 million older people are treated in hospitals after fall injuries (<\/span><a href=\"https:\/\/www.cdc.gov\/injury\/wisqars\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Even though not every fall causes injury, older people have more chances to face trouble after the fall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what should you worry about after the fall? Of course, it entirely depends on the factors that caused the fall and the strength of the fall itself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common things you should consider after the tumble are:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broken bones (arm, ankle, wrist) and hip fractures<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Head injuries, especially, when you are an older person. If you are a senior who hit the head against something then you are advised to see your doctor immediately (<\/span><a href=\"https:\/\/www.cdc.gov\/falls\/facts.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fears of falling. Remember the last time you fell on the ground? It was painful and you probably tried to do your best to avoid falling. This can lead to a less active lifestyle, which makes us weaker. In case of tumbling again, we are more likely to get a stronger injury. Don\u2019t be afraid of falls because paradoxically, the more you are afraid of them, the more risk of falls you get.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_We_Prevent_Falls_In_The_Elderly\"><\/span><b>How Can We Prevent Falls In The Elderly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The risk of falling can\u2019t be completely demolished by the help of a few tips that you can do to reduce the risk of falling in <a href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\">seniors<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you have noticed, there are certain factors that we can control, and these are:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>A safer environment.<\/strong> Take a glance at your home and look for potential hazards that lead to a troublesome fall and make your home a safer place. You can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove the things you can trip over<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move coffee tables, magazine racks, and plant stands from the most walked areas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repair all the loose floorboards and carpeting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Store clothing and dishes in an easy-to-reach place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wipe off spilled drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use non slip mats in your bathroom (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/healthy-aging\/in-depth\/fall-prevention\/art-20047358\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32558 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><strong>The right shoes.<\/strong> Uncomfortable shoes lead to foot pain. This pain affects walking and causes falls. Try to use footwear with non-slippery soles that prevent falls.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Checked eyes.<\/strong> How many times did we trip over something only because we barely see this thing? It\u2019s like walking in a dark room and bumping into invisible objects. Have your eyes checked and make sure you wear spectacles or contact lenses to make your walking safer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Balance exercises.<\/strong> Balance programs for seniors can enhance coordination and strength. According to a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6873344\/\"><span style=\"font-weight: 400;\">2019<\/span><\/a><span style=\"font-weight: 400;\"> mini-review, studies have shown that <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">balance exercises<\/a> improve mobility, reaction time, strength, the general quality of life, and, of course, balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6873344\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fall prevention exercises for seniors play one of the most essential roles in maintaining better overall health and reducing the risk of painful falls.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32547 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1024x576.jpg\" alt=\"fall prevention exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Prevent_Falling\"><\/span><b>What Exercises Prevent Falling?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Remember that before jumping into any fall prevention training, an older person should see a doctor to check their overall health. Plus, a doctor can provide <a href=\"https:\/\/betterme.world\/articles\/senior-exercise-programs\/\">special guidelines<\/a> on the specific exercises a senior should include in the program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Older adults are recommended to engage in balance exercises at least 3 times per week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is important to pay attention to certain exercise tips that maximize the safety and effectiveness of the workout:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin each training with a simple 5-minute warm-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do simple exercises at first and after gaining enough strength move to advanced versions.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t forget to breathe properly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the stretching during the cool-down process.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here is a simple fall <a href=\"https:\/\/betterme.world\/articles\/beginning-yoga-for-seniors\/\">prevention exercises<\/a> handout that includes the 6 best activities that work out your balance and lower the chances of falls.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rock_The_Boat\"><\/span><b>Rock The Boat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet apart, at hip-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left foot off the floor by placing all the weight on your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your foot slowly and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5 to 10 times (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/balance-exercises-for-seniors\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Flamingo_Stand\"><\/span><b>Flamingo Stand<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand close to a wall or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left foot off the floor by putting the weight onto your right foot. Bend your knee and pull your heel close to the buttock.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If needed, place your right hand on the wall for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your foot for up to 15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your other foot.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32548 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1024x576.jpg\" alt=\"fall prevention exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><i>Sofa Yoga For Seniors Who Have Limited Mobility<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side_Leg_Raise\"><\/span><b>Side Leg Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your fingertips on something solid to help balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg and raise the other sideways, holding your leg for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8 times and alternate the leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To make it more advanced try to walk with slow steps alongside a bench or table (<\/span><a href=\"https:\/\/www.activeandhealthy.nsw.gov.au\/assets\/pdf\/Falls_Prevention_Home_Exercises.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Tree_Pose\"><\/span><b>Tree Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight near a sturdy chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the heel of your right foot to the side or place your right foot against your left thigh or ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your body weight onto the left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands together and try not to place the foot on your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this to the alternate foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Sit_To_Stand\"><\/span><b>Sit To Stand<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a sturdy chair with your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms in front of you at shoulder height or simply cross your arms in front of your chest. This will make the exercise harder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up slowly from a chair and keep your knees slightly apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down into the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5 times (<\/span><a href=\"https:\/\/www.activeandhealthy.nsw.gov.au\/assets\/pdf\/Falls_Prevention_Home_Exercises.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"fall prevention exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tightrope_Walk\"><\/span><b>Tightrope Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put a piece of ribbon or string on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk along the ribbon and place your feet directly on it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 15 steps at least.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement if desired (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/balance-exercises-for-seniors\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">After these fall prevention <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">exercise<\/a> programs for the elderly, a simple walk or standing up from the chair will not look as challenging as they were. Eventually, you will feel more comfortable doing daily things without the eternal reliance on a caretaker.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should see the doctor if during the training you:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel dizzy or lightheaded<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel unsteady<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel as if you fall while standing still\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In this case, the doctor might prescribe you different medications and a physician will recommend different exercises.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"fall prevention exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_3_Fall_Prevention_Methods\"><\/span><b>What Are 3 Fall Prevention Methods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Besides balance and fall prevention <a href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\">exercises<\/a>, we are going to highlight the top methods that are important to lower the risk of falls. If you stick to them alongside the training you will become more independent and confident with your moves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are 3 fall prevention methods that must become a part of life improvement:<\/span><\/p>\n<p><b>Make an appointment with your doctor.<\/b><span style=\"font-weight: 400;\"> Many people might neglect this tip for a lot of reasons: laziness or fear of finding out the truth about their overall health. Yes, it is a normal reaction but a healthcare provider is the cornerstone of safety. During the appointment your doctor will want to discuss a couple of questions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>What medications do you take?<\/b><span style=\"font-weight: 400;\"> As mentioned already, some medications can cause dizziness and other side effects that can result in falling.\u00a0 Make a list of your medications and supplements and show it to your healthcare provider during the appointment. Your doctor is going to review your medications and point out the side effects that might increase your risk of falling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When and how often did you have your previous falls? <\/b><span style=\"font-weight: 400;\">Make sure you made notes of your previous falls. Try to recall the time and place. Maybe you had instances where you almost fell but were caught by someone else or you grabbed a person when falling. All these details will help the doctor to build fall prevention strategies.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>What are your health conditions?<\/b><span style=\"font-weight: 400;\"> Do you have bad eyesight? Probably you feel pain when you stroll down the street. Be genuine about your problems and don\u2019t try to hide anything from the health care provider. Your revelation will help the doctor evaluate your muscle strength, balance, and walking style (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/healthy-aging\/in-depth\/fall-prevention\/art-20047358\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>Use assistive devices<\/b><span style=\"font-weight: 400;\">. A cane or a walker can benefit the balance during the movements. When you climb the stairs, try to grab the handrails and have the bars for the shower installed to hold them when taking a shower. If you have a wooden floor, try to use non-slip treads to avoid slipping.\u00a0<\/span><\/p>\n<p><b>Be active as much as possible<\/b><span style=\"font-weight: 400;\">. Exercises to reduce falls among the elderly have already been mentioned. But there are many other things you could do besides training. Your main goal is to make your body move. Amble around the park, take a slow bike ride (if your doctor allows you), or take tai chi\u2013 a graceful form of exercise that involves stretching and gentle moves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you mix these 3 methods with fall prevention exercises for the elderly, you will raise the chances to do various movements more confidently. By this, you will reduce the number of falls, which lifts the general mood and feelings.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-1024x576.png\" alt=\"fall prevention exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Type_Of_Exercise_Specifically_Helps_Prevent_Falls_In_Older_Adults\"><\/span><b>Which Type Of Exercise Specifically Helps Prevent Falls In Older Adults?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even though the above <a href=\"https:\/\/betterme.world\/articles\">exercises<\/a> are effective ways to prevent falls, there is one activity that specifically helps prevent falls in older adults.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the analysis in the <\/span><a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD012424.pub2\/full\"><span style=\"font-weight: 400;\">Cochrane Database of Systematic Reviews<\/span><\/a><span style=\"font-weight: 400;\">, 108 control trials with more than 23,000 participants found that exercises reduce the rate of falls by 23 percent. Interestingly though, standing-up exercises were more effective than sitting exercises. For instance, tai chi lowered the rate of falls by 19 percent.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The point is that tai chi is a low-impact exercise that places less pressure on joints. It is rather safe for people of all ages and fitness capabilities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seniors will enjoy this tai chi falls prevention exercises because:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They don\u2019t require special equipment.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be done anywhere, both indoors and outdoors.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They give your body additional benefits, like:\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced stress, depression, and anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced aerobic capacity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved flexibility, balance, and agility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More energy and stamina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bettered muscle strength (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/tai-chi\/art-20045184\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tai chi movements also enhance the quality of sleep, improve the immune system, and, most importantly, prevent you from falling since they help you create balance. Therefore, after the tender and slow moves you will feel especially relieved.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might get even more pleasure from the activity if you do tai chi with a group of people. This can transform the necessary training into a relaxing and invigorating atmosphere for elderly enthusiasts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nonetheless, even though tai chi is safe enough to try, you still need to talk to your healthcare provider before taking tai chi classes.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Fall_Prevention_Exercises_The_Bottom_Line\"><\/span><b>Fall Prevention Exercises: The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Elderly people are more prone to get injuries from falls. A sedentary lifestyle, certain medications, unsafe home conditions, and health problems can raise the risk of falls. There are many ways to prevent seniors from falling. The most effective way is, of course, a fall prevention program that includes low-impact activities for the elderly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that elderly people are recommended to consult a health care provider before starting fall prevention balance exercises. If you don\u2019t feel good during the training, you should stop it and go to your doctor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Top_7_Effective_Fall_Prevention_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What happens to a small boy when he slightly falls during the run on the grass? He will probably cry, and call his parents. They will try to cheer him up with kind words and sweet candies. When the boy sees the candies he might abruptly stop feeling the pain. Sadly, this isn\u2019t the case [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46910,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[171],"class_list":["post-46895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fall Prevention Exercises: The Top 7 Effective Exercises For Seniors - BetterMe<\/title>\n<meta name=\"description\" content=\"Tired of falls? These top 7 effective \u2605 FALL PREVENTION EXERCISES \u27a4 for seniors will not only reduce the risk of falls but also help you gain more energy and muscle strength. Read on.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fall Prevention Exercises: The Top 7 Effective Exercises For Seniors\" \/>\n<meta property=\"og:description\" content=\"Tired of falls? These top 7 effective \u2605 FALL PREVENTION EXERCISES \u27a4 for seniors will not only reduce the risk of falls but also help you gain more energy and muscle strength. Read on.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_507536863-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"Fall Prevention Exercises: The Top 7 Effective Exercises For Seniors\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\"},\"wordCount\":2298,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_507536863-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What happens to a small boy when he slightly falls during the run on the grass? He will probably cry, and call his parents. They will try to cheer him up with kind words and sweet candies. When the boy sees the candies he might abruptly stop feeling the pain. <\/span><span style=\\\"font-weight: 400;\\\">Sadly, this isn\u2019t the case when an older lady suffers from even just a slight fall. Candies and kind words would no longer be enough to stop the pain as she has more chances to break bones and acquire a head injury. The lady will need to emerge to a hospital immediately as her body is not ready for such a situation.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Our body changes every year as we become older. Unfortunately, many external and internal factors make seniors more susceptible to falls. Indeed, there are a lot of <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\\\">methods<\/a> to prevent falls and add more balance to older people's lives. <\/span><span style=\\\"font-weight: 400;\\\">This article is going to cover the top 7 effective fall prevention exercises for seniors and other healthy methods to lower the risk of falls.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Falling In Older Adults?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are a lot of factors that affect the number of falls among older people. Up to 35% of seniors <a href=\\\"https:\/\/betterme.world\/articles\/muscle-strength-vs-endurance\/\\\">experience<\/a> a fall in a year. This number rises to 45% of people over 70 (<\/span><a href=\\\"https:\/\/www.webmd.com\/healthy-aging\/why-do-older-adults-have-more-falls\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The most common falling causes are:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Previous falling history<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\",\"name\":\"Fall Prevention Exercises: The Top 7 Effective Exercises For Seniors - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_507536863-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Tired of falls? 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He will probably cry, and call his parents. They will try to cheer him up with kind words and sweet candies. When the boy sees the candies he might abruptly stop feeling the pain. <\/span><span style=\"font-weight: 400;\">Sadly, this isn\u2019t the case when an older lady suffers from even just a slight fall. Candies and kind words would no longer be enough to stop the pain as she has more chances to break bones and acquire a head injury. The lady will need to emerge to a hospital immediately as her body is not ready for such a situation.\u00a0<\/span><span style=\"font-weight: 400;\">Our body changes every year as we become older. Unfortunately, many external and internal factors make seniors more susceptible to falls. Indeed, there are a lot of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">methods<\/a> to prevent falls and add more balance to older people's lives. <\/span><span style=\"font-weight: 400;\">This article is going to cover the top 7 effective fall prevention exercises for seniors and other healthy methods to lower the risk of falls.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Causes Falling In Older Adults?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are a lot of factors that affect the number of falls among older people. Up to 35% of seniors <a href=\"https:\/\/betterme.world\/articles\/muscle-strength-vs-endurance\/\">experience<\/a> a fall in a year. This number rises to 45% of people over 70 (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/why-do-older-adults-have-more-falls\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The most common falling causes are:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous falling history<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span s ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/","url":"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/","name":"Fall Prevention Exercises: The Top 7 Effective Exercises For Seniors - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_507536863-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Tired of falls? 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