Lower Body Exercises to Prevent Falls

When the Vintage Fitness personal training team goes to meet clients in their homes or over zoom, one of the most common issues that we discuss is strengthening their legs after a fall or reducing the fear of falling.  One of the key risk factors for a fall is lack of leg strength.  Don’t hesitate to go for walks this winter because you are afraid of falling.

Here are the best exercises to prevent falls:

Chair Squat

Benefits of the exercise: Builds leg strength

Tips:

• Place your feet far enough from the chair that your knees line up over your ankles
• To make this exercise harder use hand-weights or do the movement slower

How many should I do?:

• 10-15.

Side Leg Lift

Benefits of the exercise: Builds  hip and leg strength

Tips:

• Standing behind a chair lift you leg from one side to the other like a pendulum
• Stand tall: don’t lean on the chair just use it to help with balance
• Keep your feet flexed as you lift them from side to side

How many should I do?:

• 10-15.

Calf Raise

Benefits of the exercise: Builds balance and lower leg strength

Tips:

• To make this harder followed the video link  below which demonstrates single leg calf raises
• Stand tall: don’t lean on the chair just use it to help with balance

How many should I do?:

• 10-15.

Bridge

Benefits of the exercise: Builds hamstring (back of the leg) strength

Tips:

• Place your feet flat on the floor close enough that you can graze your fingertips to the back of your shoe
• To make this exercise harder do the movement slower or hold at the top for a 10 seconds

How many should I do?:

• 10-15.

If you have questions or would like a Vintage Fitness 50+ fitness expert to come to your home and develop a fall prevention exercise program drop me a note erin@vintagefitness.ca.

Good Luck!

Erin

Vintage Fitness

Vintage Fitness is an in-home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.