Best leg exercises to prevent falls - Fall Prevention Series 2/5
Week Two: Best Leg exercises to prevent falls
When the Vintage Fitness personal training team goes to meet clients in their homes, one of the most common issues that we discuss is strengthening their legs after a fall or reducing the fear of falling. In the first of the fall prevention series I covered the most common reasons that people fall. One of the key risk factors for a fall is lack of leg strength.
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.
Video:
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.
Video:
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.
Video:
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.
Video:
Want to learn more? Book a free virtual training session with a 50+ fitness expert.
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.
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