Falls are a huge public health problem. 1 out of 3 older adults (age 65 or older) fall
every year. Over 95% of hip fractures
are caused by falls. The good news is most
falls can be prevented. Follow these
guidelines.
every year. Over 95% of hip fractures
are caused by falls. The good news is most
falls can be prevented. Follow these
guidelines.
Exercise:
- Activities such as walking, water workouts and
yoga can improve strength, balance, coordination and flexibility. - Wear
proper footwear: properly fitted shoes with non skid soles. - Know your
surroundings: Wet leaves, black ice and
uneven surfaces such as cobblestone walkways can be a fall hazard. (BE AWARE!)
What can you do at home to prevent falls?
- Remove
electrical cords and phone cords from walk ways. - Secure
loose rugs with double sided tape. - Install
non slip mats in the shower. - Turn on
lights before going up or down stairways. - Install a
grab bar at the bathtub entrance. - Do not go
up or down stairs in stocking feet.
BASIC EXERCISES: For improved balance
and posture the following exercises can be done using a folding chair. Stand
behind the chair holding on with both hands. Start with a goal of performing 10 repetitions. Stop the exercise and see a physician if you feel any pain or discomfort.
and posture the following exercises can be done using a folding chair. Stand
behind the chair holding on with both hands. Start with a goal of performing 10 repetitions. Stop the exercise and see a physician if you feel any pain or discomfort.
Squats
Stand with legs shoulder width apart. Bend knees as if you are sitting in a chair until knees line up with toes and return to start position.
Knee Raises
Stand up straight and alternately bring one knee up to a 90 degree angle. Return to start position and repeat
with opposite leg.
with opposite leg.
Heel Raises
Stand flat footed and raise up on toes. Return to start position.
Hip
Abduction
Begin standing on both legs and slowly raise one leg out to side.
Leg Swings
Stand on one leg. Swing other leg forward and backward. Repeat with other leg.
In addition light weight training using
dumbbells can help improve overall body strength which can help you maintain a
correct posture. Overhead press, chest fly, bicep curls, triceps extensions are
some of the effective exercises.
dumbbells can help improve overall body strength which can help you maintain a
correct posture. Overhead press, chest fly, bicep curls, triceps extensions are
some of the effective exercises.
In the recent Fighting Falls class
offered by Mashpee Fitness all four of the participants that took the Berg Balance
test before and after the program showed improvement in basic balance in
the areas of: stand from a sitting position, leaning forward on toes, picking
items up from the floor, standing with feet together, standing on one leg and
stepping up a simulated flight of stairs.
Balance can be improved. Are you
ready to start fighting falls?
offered by Mashpee Fitness all four of the participants that took the Berg Balance
test before and after the program showed improvement in basic balance in
the areas of: stand from a sitting position, leaning forward on toes, picking
items up from the floor, standing with feet together, standing on one leg and
stepping up a simulated flight of stairs.
Balance can be improved. Are you
ready to start fighting falls?
Blog post
by Alan Harrison.
by Alan Harrison.
