Improve Your Balance and Strength to Help Prevent Falls

We’ll be entering a new season this month. September is also the time when we raise awareness about the dangers of falls. There are a few things you can do inside your home to reduce the chances of you or your loved ones falling. Did you know you can also do simple exercises to improve your balance and strength? Dr. Naghmeh Lilly Khavari of the Carrollton Foot Center has three exercises to get you started as we celebrate Falls Prevention Awareness Month.

Who should try these exercises?

Although falls can happen at any age, seniors are the most vulnerable. For adults who are 65 and older, falls are the leading cause of death and injury. It benefits everyone to improve their balance and strength, so why not take some preventative steps? Try these exercises now and join in with a senior loved one.

 

Heel lifts
For this exercise, begin by standing with both of your feet flat. Then, raise your heels and stand on your tiptoes. Stay in this position for one second and lower your heels back to the ground so your feet are once again flat.

Heel to toe walk
Using your heel as your guide, slowly walk forward. Then, place one heel in front of the other. You will want to do this for 20 steps.

Sit to stand
First, find a sturdy chair. Next, take a seat in the chair and place both feet on the floor. Then, stand using only your legs. Finally, slowly sit down again. Feel free to hold your arms out in front or cross them.

To avoid an injury while exercising, we recommend you first schedule an appointment with our office. Dr. Naghmeh Lilly Khavari can assess your overall foot health to see if exercising is safe for your body. She can also help by completing an in-house fall risk assessment; we continue to follow CDC guidelines in our office. Call us at (469) 998-3668, located at 4221 Medical Parkway, STE 450, Carrollton, TX.