Do you ever worry about falls? The sad truth is, falls are a common health risk for older adults. According to the Centers for Disease Control and Prevention, each year, more than 25 percent of adults aged 65 or older have a fall, and 3 million are treated in emergency departments for fall-related injuries.
What Causes Falls in Older Adults?
Ordinarily, the risk of falling in older adults is attributed to a combination of various factors:
Balance and Walking Problems
Balance can be affected by vision changes, vestibular issues (problems with the inner ear), and altered sensation in the feet.
Multiple Medications
Studies have found that when an individual takes five or more medicines, the risk of experiencing falls increases.
Home Hazards
These include factors like poor lighting and trip hazards.
Positional Low Blood Pressure
Orthostatic hypotension, a condition where blood pressure drops upon standing, can contribute to falls.
Feet and Footwear Issues
Foot problems and ill-fitting shoes can also increase the risk of falling.
Can Exercise Prevent Falls?
While it’s not possible to completely prevent a fall, exercises that focus on balance and strength training can significantly reduce the risk.
“We treat elderly adults for injuries sustained from falls, and other patients who feel unsteady while walking or standing and are fearful of falling,” says Lora Stutzman, a physical therapist with the Johns Hopkins Rehabilitation Network. “These exercises can help improve balance and build strength to help prevent future falls.”
What are Some Beneficial Exercises to Improve Balance and Strength?
The following exercises are intended for those who have a low risk of falling and can stand on their own without support from others. Always consult your healthcare provider before starting new exercises, especially if you have weak balance.
Sit-To-Stand Exercise
This exercise is particularly useful for boosting leg strength and improving body mechanics and balance. How do you do it?
- Sit on a sturdy chair of standard height (your feet should touch the ground comfortably). Make sure the chair isn’t positioned on a smooth or slippery surface where it might slide or roll.
- Lean your chest forward over your toes, shifting your body weight forward. Then, squeeze your gluteal muscles and slowly rise to a standing position.
- Slowly sit back down to the starting position and repeat the exercise 10 times.
Balance Exercise
By practicing proper balance, you can reduce the risk of falls and injuries. Try these four exercises:
- Feet apart: Stand with your feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds.
- Feet together: Stand with your feet together, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds.
- One foot: Stand on one foot, eyes open, and hold steady for 10 seconds, working up to 30 seconds. Then switch to the other foot.
- Eyes closed: Test yourself further by doing the above exercises with your eyes closed, holding your balance for 10 seconds and slowly working up to 30 seconds.
Final Thoughts on Fall Prevention
Even as you take steps to prevent falls, it’s critical to talk to your healthcare provider about your risks and concerns. Discuss your medications and changes to your exercise routine. If you have experienced a recent fall, let your doctor know.
Safety goes beyond just exercises. For instance, you can request a friend or family member to assist in checking your home for trip hazards.
Remember, it’s always advisable to have company at home while exercising for safety and supervision. Maintaining a healthy and active lifestyle, in combination with strength and balance exercises, can significantly reduce your risk of falls and help maintain your independence as you age.
Being proactive in practicing these exercises and taking fall prevention seriously can lead to a more confident, independent, and fulfilling life in your golden years. So it’s never too late to start, and remember, your health is in your hands!