How Can Falls Be Prevented in Older Adults?
Did you know that for adults aged 65 or over, more than 25 percent experience falls each year, with an estimated 3 million being treated in emergency departments for fall-related injuries? These figures are alarming, and a real wake-up call about the need for prevention strategies.
Understanding Fall Risks in Older Adults
A variety of factors can increase the risk of falling in older adults, including balance or walking problems; multiple medications use (five or more medicines raise the risk of falls); home hazards like dim lighting and trip hazards; positional low blood pressure (such as orthostatic hypotension where blood pressure drops upon standing); and feet and footwear issues.
It’s common for falls to occur in the bathroom while sitting or standing from the toilet or shower. They can also happen at night in a dimly lit bedroom when one quickly gets up and trips on the way to the bathroom.
Introducing Balance and Strength Training
While it’s impossible to eliminate the risk of falling entirely, exercises focusing on balance and strength training can significantly reduce the risk. Introducing balance and strength training exercises as part of the routine for older adults can improve balance, boost strength, and most importantly, help prevent future falls.
The following exercises are perfect for older adults with low fall risk and can stand on their own without support from others. Before starting new exercises, especially if you have weak balance, always talk to your doctor or a physical therapist.
Exercise One: The Sit-to-Stand
The sit-to-stand exercise is excellent for building leg strength, improving body mechanics, and bettering balance – all of which are crucial in reducing falls.
Here’s how:
- First, sit on a sturdy standard-height chair and ensure that it won’t slide or roll. You should be able to sit comfortably with your feet flat on the ground. Scoot forward so your buttocks is positioned at the front of the seat.
- Next, lean your chest forward over your toes, shifting your body weight forward. Squeeze your gluteal muscles and gradually rise to a stable standing position.
- Then, slowly sit back down to the starting position and repeat this 10 times.
- If necessary, use your hands on the arms or seat of the chair to help stand and sit.
The goal is to perform 10 repetitions, twice a day. While doing this exercise, the objective is to avoid using your hands entirely and hold hand weights for an advanced version to add some resistance. If you experience pain in your knees, back, or hips, stop and consult your doctor or a physical therapist.
Exercise Two: Balance Training
Balance training helps improve stability, especially if your equilibrium is unsteady. To perform these exercises safely, ensure to have some assistance. Always begin in a corner or have a kitchen counter in front of you in case you veer off balance. Here’s a set of exercises you can do:
- Feet apart: Stand with feet about shoulder-width apart, eyes open and hold steady for 10 seconds, aiming to get to 30 seconds with time.
- Feet together: Stand with feet together, eyes open, hold steady for 10 seconds, increasing to 30 seconds over time.
- One foot: Stand on one foot, eyes open, and hold steady for 10 seconds, aiming to reach 30 seconds. Then switch to the other foot.
- Eyes closed: If you can do the first three exercises safely and with minimal support, do each one with your eyes closed. Go for 10 seconds, working up to 30 seconds.
The goal of these exercises is to hold each position for 10 seconds and gradually progress to 30 seconds, with five repetitions (including five per leg on the one-foot exercise), two times a day.
Additional Steps to Prevent Falls
Communicating with your doctor or physical therapist about fall prevention is crucial. Discuss your medications and any changes in your exercise routine. If you experience a fall, make sure to inform your doctor. Enlist the help of a friend or family member to check your home for any trip hazards. Remember, it is always best to have company at home while exercising for safety and assistance if needed.
Through balance and strength training exercises, the odds of falling can be significantly reduced. By doing so, you can enjoy your older years with more confidence and less fear, leading a more active, mobile, and enjoyable lifestyle. Remember, however, to always consult with healthcare professionals before starting new exercise routines, to ensure they’re suitable and safe for your fitness level and health.
