Falls are one of the leading causes of injury in the UK, particularly among older adults. With an ageing population, the need for fall prevention is more crucial than ever. The impact of a fall can be significant, often resulting in broken bones, long recovery times, or even long-term disability. Preventing these falls is not just about avoiding injury—it’s about maintaining independence, mobility, and quality of life.
Older people are the most at risk. As we age, our balance, strength, and coordination naturally decline, making it harder to avoid trips and slips. In fact, one in three people aged 65 and over will experience a fall each year. Health conditions like arthritis, dementia, or vision impairment can also increase the likelihood of falling.
Exercise isn’t just about keeping fit—it’s a key factor in preventing falls, especially as we age. Regular physical activity strengthens muscles, improves balance, and boosts coordination, all of which are essential for reducing the risk of falling. In fact, research shows that staying active can cut the chances of a fall by as much as 30% in older adults.
As we get older, our muscles naturally weaken, and our balance can become less reliable. But the good news is, you don’t need to run marathons to stay safe. Simple, low-impact exercises like walking, swimming, or even chair exercises can make a real difference. Activities that focus on balance, such as tai chi or yoga, are particularly effective in improving stability.
Chair-based exercises are an excellent way for people, especially older adults or those with mobility issues, to stay active and reduce the risk of falls. These exercises allow you to work on strength, balance, and flexibility without needing to stand or lie down. They’re perfect for improving mobility and maintaining independence.
Here are some more simple chair exercises and what they do:
Seated Marching What it does: This exercise helps improve lower body strength and coordination. Sit upright in a sturdy chair and gently lift one knee at a time, like marching. It helps with balance, hip strength, and posture.
Ankle Raises What it does: Sit with your feet flat on the floor. Slowly raise your toes, then lower them back down. This works the lower legs, improving circulation, and ankle flexibility—key for stability when walking.
Leg Extensions What it does: Sit tall with both feet flat on the floor, then extend one leg out straight and hold for a few seconds before lowering. This strengthens the quadriceps and helps with knee stability, which is essential for maintaining balance.
Seated Side Leg Lifts What it does: Sit upright, extend one leg to the side, and lift it slowly, then lower it back down. This strengthens hip muscles and improves balance, making it easier to move around without stumbling.
Torso Twists What it does: Sitting with feet flat on the floor, gently twist your torso to one side, then the other. This helps with flexibility and improves the strength of your core muscles, which are vital for overall balance.
The beauty of chair-based exercises is that they can be done at home, at your own pace, and without special equipment. Regularly practising these exercises can keep you strong, stable, and confident, reducing your risk of falls while improving overall wellbeing.
We hope you have found this blog post useful, any questions or thoughts please feel free to get in touch or to comment.
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