Falls are one of the primary causes of injury among seniors, posing a serious threat to both physical and mental health and independence.
According to the Centers for Disease Control and Prevention, more than 25% of persons aged 65 and over fall each year, and 3 million people are treated in emergency rooms for fall-related injuries.
Fortunately, combining particular fall prevention exercises and adopting intelligent house adjustments significantly decreases the chance of falling.
In this article, we will look at effective fall prevention exercises that strengthen the body and enhance balance.
What Causes People to Fall?Most falls result from a combination of risk factors. The more risk factors you have, the higher your risk of falling. Here are some causes for a fall:
- Muscle weakness
- Diagnosed with chronic illnesses including arthritis, high blood pressure, diabetes, stroke, or Parkinson's disease
- Foot problems or unsuitable footwear
- Postural hypotension (a rapid dip in blood pressure when you get up from lying down or sitting)
- Side effects of certain drugs that cause dizziness or disorientation
- Slower reflexes
- Poor balance and difficulties walking alone
- Lack of clear vision, wearing glasses with an incorrect prescription, or other eye disorders such as cataracts and glaucoma
- Multi-tasking or lack of attention to engaged activities
Adopting lifestyle modifications like frequent, long-term exercise can help mitigate the effects of aging, such as falls and accidents.
Here are some fall prevention exercises you can try:
Strength TrainingCalisthenics and strength training can both be done using just your body weight, which is great for getting started. But when it comes to fall prevention, adding some weight-based exercises to your routine can really up your game.
Why?
It's all about building muscle mass, which is key for balance and stability as we age. While bodyweight exercises are definitely useful, incorporating some resistance training with weights is often the best way to go. It's about finding what works for you and mixing things up for the best results.
Balance ExercisesOne helpful exercise is the single-leg stand. Stand on one foot, grasping a firm chair for support. As your balance improves, gradually increase the duration and need for assisted support (i.e. chair).
Tai Chi is another good workout for improving balance with slow, controlled motions.
Flexibility ExercisesFlexibility lowers stiffness and increases range of motion, making daily activities easier. Simple stretches, such as calf and hamstring stretches, can be worked into your everyday routine.
Yoga is also recommended since it promotes flexibility and balance.
Endurance ExercisesWalking, swimming, and cycling are all endurance exercises that increase cardiovascular health and stamina. Regular aerobic activities assist seniors in maintaining their physical health.
Home Modifications to Lower the Chances of Falling
Nearly half of all falls occur at home. With a few changes, you may make your house a safe and comfortable place to lower your chances of falling.
Here are the improvements you can accomplish:
LightingEnsure that all locations, particularly staircases and hallways, are well-lit. Install nightlights in bedrooms and bathrooms to increase visibility at night.
FlooringRemove any loose rugs and secure carpets to avoid tripping. Consider using non-slip mats in moisture-prone locations like restrooms and kitchens. Ensure that all flooring is leveled, and fix any loose or uneven tiles.
Handrails and Grab BarsInstall railings on both sides of the staircase and grab bars in the bathroom. These offer support and stability.
DeclutterKeep obstructions out of the way. To avoid stumbling, remove any excess furniture and tuck all cords away.
Assistive DevicesProvide additional support with assistive equipment such as canes, walkers, or grab bars, and reachers. Ensure that these gadgets are in good working condition, installed appropriately and being utilized correctly.
Final NoteSeniors can notably lower their risk of falling by combining fall prevention activities with home improvements. Staying active and having a safe home environment is critical to living a long, healthy, and independent life.
All Care offers a unique, patient-centered comprehensive approach to health care that goes beyond traditional medical treatment. Combining comprehensive medical care with personalized wellness programs empowers patients to achieve optimal health and well-being.
Our experienced team, led by Dr. M.I. Yamani, leverages technology and evidence-based solutions to deliver the highest quality care. We also accept a wide range of insurance plans.
All Care Medical is dedicated to helping you live your healthiest, happiest life. Visit our facilities available across Pinellas Country, including Clearwater, Seminole, and Palm Harbor.
To learn more, schedule an appointment now!
Related
As individuals get older, staying he...
Traveling can be a rewarding experience ...
As we age, our vision and hearing tend t...
Old age is a vulnerable stage in lif...
Mental health wellness is an ...
