Women’s Independent Press

It’s easy to look on aging with fear; there’s plenty at stake. New research conducted for the Home Instead Senior Care® network confirmed that 90 percent of seniors put loss of independence at the top of their list of aging worries. It’s a valid concern, but there is good news about aging. While staying physically active may be a challenge for seniors, getting Mom (and Dad) moving can help prevent and even reverse signs of frailty. That’s according to Stephanie Studenski, M.D., M.P.H., one of the nation’s foremost authorities and researchers of mobility, balance disorders, and falls in older adults. Dr. Studenski, who serves as director of clinical research for the University of Pittsburgh Institute on Aging, says, “Through activity, seniors build both physical and mental reserves that can help their bodies better tolerate problems that come with aging.”

For fifteen years, the Home Instead Senior Care® franchise network has been devoted to providing seniors with the highest quality care in their own homes, and to arming families with the information they need to make the best decisions about caring for aging loved ones. The Get Mom Moving campaign is part of that effort, designed to help seniors stay mentally and physically active, as well as emotionally engaged.

According to the National Institute on Aging, more than one-third of people age 65 or older fall each year. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. Balance exercises, along with certain strength exercises, can help prevent falls by improving a senior’s ability to control and maintain his/her body’s position, whether moving or still.

The five exercises that follow are aimed at improving balance and body strength.*

Stand on One Foot
1. Stand on one foot behind a sturdy chair, holding on for balance.
2. Hold position for up to 10 seconds.
3. Repeat 10 to 15 times.
4. Repeat 10 to 15 times with other leg.
5. Repeat 10 to 15 more times with each leg.

Walking Heel to Toe
1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
3. Take a step. Put your heel just in front of the toe of your other foot.
4. Repeat for 20 steps.

Balance Walk
1. Raise arms to sides, shoulder height.
2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
3. Walk in a straight line with one foot in front of the other.
4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
5. Repeat for 20 steps, alternating legs.

Back Leg Raises
1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
3. Hold position for 1 second.
4. Breathe in as you slowly lower your leg.
5. Repeat 10 to 15 times.
6. Repeat 10 to 15 times with other leg.
7. Repeat 10 to 15 more times with each leg.

Side Leg Raises
1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
2. 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.
3. Hold position for 1 second.
4. Breathe in as you slowly lower your leg.
5. Repeat 10 to 15 times.
6. Repeat 10 to 15 times with other leg.
7. Repeat 10 to 15 more times with each leg.

*Safety tips: Have a sturdy chair or a person nearby to hold on to if you feel unsteady. Talk with your doctor if you are unsure about doing a particular exercise.

If you, or any organization of which you are a part, is interested in learning more, please contact our office. We would be happy to speak to your group free of charge about this subject, our services, and even employment opportunities.

Sincerely,

Rebecca Champagne, Human Resource Coordinator
Home Instead Senior Care
1102 S Braddock Ave
Pittsburgh, PA 15218
Phone: (412) 731-0733
Rebecca.Champagne@homeinstead.com