When it comes to falling, it can happen to anyone; however, seniors 65 and older are far more likely to fall then their younger counterparts. Falling just happens to be the number one cause of broken hips, injury, and death among seniors. Falling can really hamper one’s ability to live life fully.
Situations that Contribute to the Risk of Falling
There are many situations that contribute to falling, among them are:
- weakened muscles, joints, and skeletal system
- a diminished function of the senses such as sight and hearing
- inadequate lighting in the home
- raised items on the floor such as rugs and cords
- medications with side-effects that disturb balance
- wet areas such as showers and tubs
Reduce your Risk of Falling
The risk of falling from non-physical causes can be reduced by:
- wearing non-slip shoes
- ensuring the home is well lit
- using night lights in areas such as stairwells and hallways
- making sure rug edges are tacked down
- removing cords from walking areas
- having handles installed in wet areas such as tubs and toilets
- avoiding climbing up on ladders and stools
Physical Activities to Perform
Some of the physical activities you can perform to improve health and balance include walking, stretching, resistance exercises, and balance exercises. Let’s take a closer look at the physical activities that can improve your balance, reduce risk of falling, and strengthen bone tissue.
- Stretching- stretching plays a major role in the ability to move freely, through a full range of motion in the joints. When connective tissue and muscle lengths are limited mobility is also limited, reducing the ability to move the body into proper position or posture.
- Strength- strength exercises that utilize either body weight, resistance bands or some form of resistance help to strengthen the muscles and bones. Weight lifting is a form of stress that causes the body to grow stronger. Stronger bones are less likely to sustain breaks when you fall.
- Balance- balance exercises retrain the lower body muscular and neurological systems to work together. Lower body strength exercises such as squats, step-ups, leg extensions, leg curls, and calf raises also improving balance. Standing on one leg, getting up and sitting without using hands, step outs (to the front, to the side, and to the back), walking heel-to-toe, side leg raises, and hip extensions are all balance exercises you can try. When performing balance exercises, make sure you are near a wall or chair in case you become unstable.
Balance exercises, along with certain strength exercises, can help prevent falls by improving your ability to control and maintain your body’s position, whether you’re moving or standing still. Always check with your health care professional before beginning and physical fitness program.
"How old would you be if you didn’t know how old you were?" –Satchel Page
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
