Helping Our Clients Become More Mobile and Prevent Avoidable Falls

Hello friend,

Starting in our thirties and continuing into our eighties, we lose up to 15% of our lean muscle mass. Falls are the leading cause of broken bones and hospitalizations for seniors, so knowing the top reasons for falls and eliminating fall hazards inside the home is essential. Equally as important as preparing the home for fall prevention is strengthening the client's muscles and core through regular exercise to increase and maintain mobility.

The four primary reasons that seniors need to maintain strong muscle mass are the following: to reduce the risk of falls, improve balance, fight osteoporosis, and fight osteoarthritis. The ancient practice of yoga reduces stress and anxiety and improves the function of nearly every organ in the body. One study shows that regular yoga classes can reduce back pain and medication intake by up to 50%. Yoga centers and some senior centers offer guided senior yoga classes. If your client would be interested in this, you can search online for “senior yoga” and find resources in your area. If your client is not open to attending yoga classes, there are many other types of at-home exercises that focus on muscles particularly used when walking. You can find many in our Balanced Care Method Workbook, but we also have provided a few great options below to help improve your client's mobility. 


Walk heel to toe

  • Position the heel of one foot just in front of the toes of the other foot. The heel and toes should touch or almost touch.
  • Choose a spot just ahead and focus on it to remain steady while walking.
  • Take a step. Put the heel just in front of the toe of the other foot.
  • Repeat for 20 steps.

Side leg raises

  • Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  • Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
  • Hold position for 1 second.
  • Breathe in as you slowly lower your leg.
  • Repeat 10 to 15 times.
  • Repeat 10 to 15 times with other leg.
  • Repeat 10 to 15 more times with each leg.
  • This exercise can also be done with alternating legs lifting backwards versus to the side.

Stand on one foot

  • Stand on one foot for 30 seconds.
  • Hold position for up to 10 seconds.
  • Repeat 10 to 15 times.
  • Repeat 10 to 15 times with other leg.
  • Repeat 10 to 15 more times with each leg.

Fall prevention is one of the most important steps that can be taken to protect the overall health of seniors. We hope that these tips and exercises will be utilized while also considering your client’s physical and medical limitations.  

If you have any questions, please reach out to the Home Care Assistance of New Haven County team. As always, thank you for all that you do.


Home Care Assistance

51 River Street

Milford, CT 06460


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Home Care- Non Medical
Zip code: 
New Haven