Regular Exercise Can Help Prevent Falls

As we age, it becomes increasingly important for seniors to keep their muscles strong so they can do everyday tasks with confidence and reduce the likelihood of falls. It is highly recommended that seniors engage in exercise routines that target the muscles that help them sit, stand, and walk.

Here are ten (10) easy ways to strengthen the muscles in your feet and can help you walk with confidence without hesitation or wobble:

1–Leg Lifts While Sitting: Lift one leg at a time and straighten it out in front of you while sitting down. This works the muscles in your thighs and makes your legs stronger.

2–Chair Squats: Stand in front of a chair, bend your knees so you look like you’re sitting down, and then stand back up. Chair squats make you more stable by strengthening your hips and quads.

3–Heel Exercises: Lift your heels off the floor and then put them back down while holding on to something stable. This workout makes the leg muscles stronger, which is helpful for walking.

4–Toe Taps: Controlled tapping of your toes on the floor while sitting down. This easy workout works the muscles in your lower legs and improves blood flow.

5–Leg Stretches: Stretch out one leg straight in front of you while sitting down and hold this position for a few seconds. Switch between legs.

6–Leg Side Raises: Hold on to a chair for support as you stand up and lift one leg out to the side. This makes the muscles that keep you stable on the sides stronger.

7–Vertical Push-ups: Put your hands shoulder-width apart and face a wall. Doing light push-ups will build your chest, shoulders, and arms, which will help your upper body stay stable.

8–Exercises to Improve Balance: Holding on to something stable, practice standing on one leg for short periods. This makes you more balanced and works your core muscles.

9–Yoga: A yoga class is a good idea for seniors. These exercises help build strength, flexibility, and balance.

10–Water Aerobics: Take part in classes for water exercise. The water’s buoyancy makes it easier on joints while still giving you resistance for a full-body workout.

A podiatrist is an essential part of your healthcare team when starting an exercise program. As foot experts, they ensure that every step of your fitness journey is safe and confident, just like building a house on a solid foundation.

At the New Jersey Podiatric Physicians & Surgeons Group, there are almost 30 foot and ankle surgeons, podiatrists, and doctors. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. We offer compassionate, cutting-edge care across our network, and we are here to address all your foot concerns. Our group is among the best foot and ankle providers in the country. To schedule an appointment, first find a podiatrist in your area.