10 Exercises To Prevent Falls | Fall Prevention Exercises | More Life Health
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- Опубліковано 8 чер 2024
- Follow along with me (Mike - Physiotherapist) for these 10 exercises to prevent falls. In this video, we go through strength and balance exercises, and I also show you some progressions of each exercise for continued progress.
For more on falls prevention, read my articles here:
morelifehealth.com/falls-prevention
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Falls Prevention Exercises:
Intro: 0:00
Exercise Begins - Exercise 1 - Knee Extensions: 2:45
Exercise 2 - Sit-To-Stands: 5:29
Exercise 3 - Calf Raises: 9:40
Exercise 4 - Partial Squats: 11:33
Exercise 5 - Knee Flexions: 13:40
Exercise 6 - Hip Extensions: 15:30
Exercise 7: Hip Abductions: 17:00
Exercise 8: Static Balance: 19:30
Exercise 9: Dynamic Balance - Heel - Toe Walks: 22:35
Exercise 10: Dynamic Balance - Figure 8 Walks: 26:33
Outro: 29:29
For warm-up videos:
Seated Warm-Up For Seniors: • *NEW* SEATED Warm Up F... Sipl
Standing Warm-Up For Seniors: • *NEW* STANDING Warm Up...
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Do your best and any questions, ask below!
- Mike
DISCLAIMER:
More Life Health offers health, fitness, and nutritional information and is designed for educational purposes only.
All videos and information are not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet.
You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs.
Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.
#morelifehealth #fallspreventionexercises
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
Hey everyone, I hope you’re all doing well and enjoy these exercises! For more on falls prevention head over here: morelifehealth.com/falls-prevention, and stay well, keep moving and I’ll see you again soon! Mike 😃
These exercisrs are so important as we age!!! Wish that our GP's, public health and government bodies advertise, inform and educate seniors!!
May I also add that good posture is so critical!
Like the way you've broken each exercise movement into five reps in each side!
Thanks Mike for me it has been very useful I'm 88 and need these exercises great job
Excellent exercise suitable for my needs
Thank you so much
Mike, you are a great therapist! Thank you!
Excited about this! Only 48 and I've now got chronic pain and a neurological disorder fron MULTIPLE falls. Can't afford physio. Meds and feet are why I fall, but going to change this!!
Mike God bless you for sharing the video n helping seniors to do the exercises to strengthen the muscle of the legs 👍🏻
Wonerful, controlled, easy but effective. I shared the video with many.. Thanks 10 times, breath.. haha
Wonderful! I don’t want to fall! These help s lot! Thanks, Magician Mike.🧞♂️
I am back again after long time
Thank you so much 😊
Thank you 💕😊 showing the video prevent of fall good luck and god bless you all the family
I love it how you get straight into it.
My 96 year old Mom and I did this work out today. Thank you so much, Mike. Mom is doing great and is glad to be strengthening her legs so as not to fall. Love your set and the color of the wall behind you.
Wonderful demonstration of these balance exercises for seniors, safety precautions included. Thank you!
You're welcome! :) . Keep up the good work with it all! 🙂
This new video reinforces what you have taught us seniors before which is very good as it is easy to forget once you do not do it all the time. I love the new tips and the new props you added to add more interest to the exercise routine. A real bonus to our simple life as we grow old. Thank you Mike and keep safe too and healthy.
Love the way you made that chair invisible ....... can you do that to my hips???😂😂😂
Another brilliant video for us oldies - nice and slow so I can work out with you (my own personal toy-boy). Well done.
Elderly Falls
I find that when I have a stable object to touch, my balance improves radically. I do not need to hold on to the object just touch it with my finger and my body and mind can then bypass the faulty inner ear balance system.
A simple toy gyro could probably serve as a stable object for the elderly to touch to get a stable reference. The elderly patient could hold the gyro in their hand to get a "ground" reference. A possible issue is that when the gyro is forced to move, a force develops which is at a right angle to the direction of acceleration.
The gyro might work as well if it was attached to the body, possibly to the neck or head.
I don't think that this is on the market at this time. I had the idea when I realized that I did not need to hold on to a stable reference, rather just touch it.
Excellent, as always! Thanks so much for all of the work you put into the additional written and video material for preventing falls. I think that many of us have a real fear of falls as we age, and doing these exercises is imperative to giving us more strength and confidence -- and knowing what to do if we or a loved one does take a fall. Mike, bravo!!! Your approach to senior exercise is such a gift to all of us who follow your videos and written pieces!
I think your "elderly" exercises are very good and worthwhile. I also think your health and safety advice is excellent. I have been to exercise and dance classes over the years, and some U.tube teachers are lacking in health and safety and good explanations... many a teacher had poor advice regarding a persons ability and safety aspects. Excellent!! I have just discovered you and intend to use your exercises as a routine. Many thanks.. great works..👏👏👍🇪🇸🇬🇧🌟
Thank you Ida! 🙂
Thank you Mike! Wonderful video for those of us with compromised balance (for me, neuropathy), and you are so patient with us "old fogeys"
You're welcome Pam! 🙂
Thank you
Thanks Mike. Three weeks ago I had a hall. Landed on my left ribs. It hurt. Bad. But only bruises. These exercises are vital. Especially the balance. Thanks.
You're welcome Stanley. Hope you're much better after the fall! and yes these exercises are important!
This is the exercise I needed most along with your other exercises. Thanks Mike.
You're welcome Lakshmi.. Keep up the good work with it all! 🙂💪
Great job I am working with you
Love the cautions and suggestions. The alternatives in the upper right are a wonderful addition. As someone who had a fall, I am thrilled to have a video that will help me not do it again.
A million thanks from Malaysia. It is a fast aging society & walking is our Seniors mean of transport. Sometimes we mis-step & loose our balance while walking on straight lines. Plse advise.
Great Topic. Very Important.
Excellent! I like your new setup, Mike. The accent wall sure makes a big difference. As always, your plants look happy & healthy. You definitely have a green thumb. Love from So. California.
Glad you like it Jules. I'm not doing so well with the palm on the left 😃. It will come good!
Thanks Mike for these exercises! I have only done about four day's worth but feel the difference already.
Thankyou for pacing it so well.
Thank you so much for your videos. My son found your channel and it has helped me so much. I will be 67 soon and I can do your exercises!
Great work Queen Bee!🙂 And thanks for the Super Thanks! Keep up the good work with it all!
Excellent routine and love the progression boxes. I have MS so need to constantly work on my legs and balance. This one is perfect to add to my week. Thank you.
Excellent Video Mike! Thanks so much for taking such good care of us. I will be sure to share this with my family and friends. Take care and keep smiling and having fun😘
Excellent again Mike! I love the way you take the time to explain and demonstrate each one of the exercises. I not only use them myself, but share to others as.
These are fabulous..I love the progression boxes...something people can work up to!
I like these very much- Especially because you actually do them with us in real time-. They seem easy at first but the slow repetitions really work the muscles. Thank you!
Mike, l hope you read this! You forgot to tell us that pulling torso forward and rolling it to propel up, makes standing up MUCH EASIER.
l was shocked that l had so much difficulty with but then l watched a friend do it and l tried again by rolling torso forward. Easy peasy.
Just what I need ---again! Easy to follow with progression options! Thank you, Mike!
You're welcome Tom!
Great tutorial, thanks!
Great service.Great exercises 🙏
Great exercises thank you!
Thanks. It's very good!
Thanks so much Mike for the great video🙏 Greetings from Ireland 🇮🇪
This is a good series and I enjoyed the inset for improving the exercise as time goes on. Also, enjoyed you magical ability to change the chair when you need to. lol The new format is great.
Thank you for showing these exersices.😮❤
TQVM..gg to wrk it out..
Thank you Mike, these exercises are going to help me strengthen my legs and in bending more.
Great video, liking the progression Thanks
Thank you so much 🌹
Thanks Mike-having had a fall and fractured a vertebra, this set of exercises are a really gentle way to recover my confidence and strengthen my legs after 2 months of very little movement. PS Can we purchase a turquoise T shirt like yours. Maybe you could have your logo on the back. I'd certainly buy one! Just a thought.
Mike, and magician-in-the- making, this routine was well thought out. I never mind moves you've done before. It's about the design of the routine, how you mix it up. I'd commented before that I do balance exercises, including the dynamic ones about 3 times a week and they've paid off. I've been doing the tandem walk and on my toes both forwards and backwards. The figure 8s were fun. As for the hip and knee extensions and the hip abductions, I was able to do all of them without holding on, thanks to your videos and practicing. Your well researched article was great. I have to assume you'll be adding this very important video to your compilation of exercises. Thank you for starting my day knowing I'm doing very well...Anastasia
Mike my husband has very bad balance & walking & he did this whole video, I’m so proud of him. Thank you, loved how you made the chair “disappear 👍
This is great to hear Judi! Good on your husband!
Hi Mike, Thanks for this very helpful video. Your instructions are very clear n we'll paced, no rushing thru, exactly what we seniors need to be constantly reminded. BTW, love your new studio.
Glad you liked it all C C! and you're welcome! Stay moving! 🙂
Some of these exercises are ones my therapist had me do after having hip replacement
Love it!
I did this video yesterday just to see the new format which is so good. I like the progressions and invisible chair. I am not vulnerable to falls but good leg exercises anyway. Thanks Mike.
Thank you mike God bless u
You're welcome Epifania! 🙂
Estoy encantada con estos ejercicios! Mil gracias! Bendiciones, 🙏🏻
This is perfect for me thsnk you.
Great to hear! 🙂
Thanks allot Mike
These are just great exercises Mike! Love them all 😊
Great to hear Irene! Thank you! :)
This is a routine I do occasionally.
Thanks Mike, it was not too difficult, except for the balance parts. My weak point that I'm working to improve for a very long time, Maybe it's my PD or maybe I inherited it from my blessed memory Mother. My Father was a champion of climbing on very high ladders and working there for a long time being a wounded person in WW2. Noone knows.
Excellnet. Thanks Mike.
You're welcome Rick! 🙂
How did you know we were plunking back in the chair? LOL great stuff.
Wow Mike This is just what I needed!I have been less confident walking outside lately so I feel that as I regularly work through these particular videos I’ll become fully confident again. It’s not a good feeling when you start to lose your confidence so thanks again for your wisdom and support 💕💐🎉🙏
You're welcome Kathleen! 🙂 I hope your confidence is now improving. Keep up the good work with your exercises!
@@MoreLifeHealth 😮😅
Thanks Mike. After a recent Post Foot Op fall it is just what I need. The progressions are a great innovation !
You're welcome Trevor!
Great video for my Husband with Parkinson. He struggles with balance & coordination. We haven’t gotten through the whole video yet, but keeping his legs strong & working on his sit & stands is something he needs to do everyday. Will post again after doing the whole video, this is so well thought out Mike🙏
M
I also have Parkinson’s and I have wanted an exercise regimen to help me with my problems. With your help I can walk much better. Thank you God for bringing Michael into my life. An 82 year old Mom.
My heart goes out to you🙏my husband will be 80 this month. Stay strong, Mike is great.
he was a real singer I surely enjoyed his singing
Thank you very much for these exercises. I enjoyed doing them very much.
You're so welcome!
Loved your core video
Great to hear Lou! 🙂
Thank you Mike enjoyed that XX
Glad you enjoyed it Norma!
Looking for balance exercise after two spinal surgeries - excellent content thanks!!!!
We are doing all the work out. Great.we like all the work out. 👌🌹🙏👌
Great to hear Raji! :)
Wow! This a great workout! I have had a few falls, but this routine will really help me!
Glad you liked it Karla! 🙂
Thanks Mike. I am looking forward to getting into these exercises soon. Most of them I am familiar with from your short videos during the pandemic, but good to have them all in one video. I haven't been well, as I am going through a cancer treatment, but feel that I should soon be able to get into this again. I credit your balancing exercises to not having serious falls, and being able to prevent falls, when I needed to.
Thanks!
Thanks for the Super Thanks Vegan Grandm!
thank you
You're welcome Yesim! 🙂
Hey Mike, excellent, gentle, encouraging video! Great intro as well. :-) And LOVE the invisible chair! :-) Looking forward to going through it. I like how you have the progressions; I now have a use for those ankle weights! I would love to try at least some of these with my mom who is 97 and uses a walker. Physiotherapy is in the works but until that happens, I'd like to do the knee flexions with her. We have done these before. If we do only those, will she need to do warm-ups? She is quite frail and I don't want her to strain anything inadvertently. Thanks so much!!
Glad you liked it Jane! 🙂 No, will be ok. Just ease into them (start without ankle weights).
Thank s❤❤❤❤
Need this after falling over and breaking my big toe ! Should’ve put the light on 😳
Thanks, Mike. I especially like the emphasis on slow, controlled movements that strengthen the muscles more than quicker moves. In another of your videos I also saw a seated straight-back 'sit-forward' move: great! No rounding! Really helps to strengthen my abdominals. And I'm working on decreasing my just-discovered upper-back curve. Mum was right when she said, "Dear, don't slump".....
Great video
Glad you liked it Joan!
Just did that falls exercise video out of curiosity as I don’t feel that I might fall but found it brilliant for leg exercises in general. I must get some ankle weights. Loved the way you did it Mike with progressions and invisible chair, very high tech. Progressions would be good on other videos. Thank you.
K you i to respond freeriding to c Rd
👍 Great
Good
I like this video
Glad you liked it! 🙂
Thanks
Thanks for the Super Thanks Sivanny! :)
Mike, could you answer a basic question of how often to do exercises? I am 70 years old and in good health. Use an eliptical most days for 20 minutes. My question is related to your videos. I watched 1 where you showed how to do leg strenghening exercises while standing and seated. An earlier video. Should elderly people like me do them EACH DAY or every other day?
Hey Will, start with every other day and work up to 3 sets of the exercises. Then over time, work up to every day.
Thanks for this fall prevention video. I fell and broke my rib. Very panful and trip to the ER.
You're welcome Wayn! That fall doesn't sound good! No more from now on! 😃
Hello. Thank you for the exercises. Are these ok to do every day or must there be a rest day in between? Thank you in advance for your response. I appreciate it.
Terrific routine Mike. T11-12 issue=lower leg weakness. Been doing this routine every 2nd day and can feel difference in leg strength/walking. Thank you so much.
Great to hear Robby! You're more than welcome! 🙂 Make sure to keep it all up!
@@MoreLifeHealth Yes I certainly will. Btw also enjoying following up with the 10 minute neck exercises great for loosening tight neck muscles due to computer.Quick and effective no more 'creaking' neck. 😊
Another very informative and helpful video Mike. The excellent work and efforts you go to is much appreciated.
Glad you liked it Danny. Thank you! 🙂
Hi,i badly need d these exercises.i got parkinson's dis i have poor balance..i will try to exercise daily
Sir teach orthroprocious patients exercises please🙏
morelifehealth.com/articles/strong-bones ... Part 3, I cover exercises.
What do I do about my knee hurting during these exercises I am 78, doc said no knee cartilage
I have scoliosis and lumbar spinal stenosis…shud I avoid back and side leg tensions
👍👍👍👍
👍👍👍
My peripheral neuropathy
72done😂❤
Yoga with miki