Picking Yourself Up Off the Floor

Does getting up from the floor seem like a herculean task? 

For some older adults, this can become so difficult that it limits the ability to do household chores and can create anxiety around the possibility of falls. Because it can be so difficult or painful, some people may choose to avoid the floor altogether.

Home Care, Caregivers, Exercise

Yet, this ability is so important that it is used as a measure of fitness and predictor of longevity.

Getting up is a complex motion that uses many areas of fitness, including balance, strength and flexibility. Staying active with gardening, dancing, walking, swimming or tai chi will help keep you mobile into older age.

With the guidance of a professional, the following targeted daily exercises can also help build the required strength:

  • Assisted squats – holding on to the back of a sturdy chair or the kitchen sink bend at the knees and hips to form a gentle squat. Just ten squats a day will help to improve leg strength.
  • Upright push up – standing at about half a metre away, hold on to the kitchen sink then bend your arms to lower your body. This will strengthen your arms, chest and abdominal muscles.
  • Balance exercise – again holding on to a chair or the sink, stand nice and tall hand slowly kick your legs behind you one at a time balancing on the other leg. This will strengthen your glutes and improve balance.
For more information on falls prevention and getting up off the floor, go to: How do I get up off the floor?

Many of the carers at InPlace Care can offer support for an exercise routine to help you stay fit, look for Exercise Assistance in the Services field and Sign Up Free to search the Carers.


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The program will run for 4 weeks in February 2021.
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