Increased Risk Of Falls-These Exercises Can Help!

Falling is a common phenomenon among older adults, especially people aged 60 and above. It is a concerning issue that is commonly known to accompany old age. It can seriously disrupt the quality of life led by an individual. However, there are many ways an individual can reduce the occurrence of such falls and improve the quality of their lives.

Why is Falling a Concern for Senior Individuals?

Falling becomes more serious for people who have reduced body flexibility and have a slower rate of healing. It takes a lot of time for them to go back to being as they used to be. With the onset of old age, the body starts becoming more and more fragile and may face reduced functional efficiency, including the flexibility of muscles, cartilage, joints, and the body’s healing ability. It may also be responsible for weakened, calcium-deficient bones. Falling in such a condition can result in severe injuries such as bone fractures and head injuries. Most hip fractures occur in senior individuals as a result of falling. 

What Causes Senior Individuals to Fall?

Why are older adults more at risk of falling compared to other individuals? Below is a list of the potential risks which may cause a senior to fall.

• Changes in vision following refractive changes, cataracts, surgeries or as a side effect of medications.
• Reduced balance may occur due to vision changes, chronic illnesses, as a side effect of medications or circulatory issues.
• The sudden decrease in blood pressure upon standing after lying down.
• Change in gait or walking posture due to health problems such as arthritis or back pain.
• Poorly fitted or high heeled footwear items.
• Tripping hazards across the house and lack of awareness regarding those.
• Slippery floors and reduced friction between the feet and the floor.
• Balancing problems due to ear-related conditions
• Dementia and cognitive decline- reduced capacity to react, act and judge the surrounding space
• Age-related weakening of muscles, bones and joints leads to poor control and coordination

10 Exercises Which may Help Senior Individuals Prevent Falling

Working out and staying active may help improve your balance and prevent falls.

1. Chair Seat and Stand

From a standing position, sit down on a chair with armrests. Use the muscles in your legs for this instead of just dropping into the chair. Stand up again with the help and support of the armrests and sit down. Attempt 10 repetitions of the same.

2. Side Leg Raise

Hold on to a sturdy surface and lift your legs sideways without bending your knees. Keep your toes pointed straight up.

3. Marching in One Place

Hold on to a support surface and proceed to march while standing in that position. Try to raise your knees as close to your chest as possible.

4. Back Leg Raise

Begin with holding onto a study-supportive surface. Stretch your legs in the back without bending your knees. Attempt alternatively on each leg 10 times.

5. Arm Workouts on Lifted Heels

Lift your heels and stay in this position. Do moderate weight lifting with your arms with a filled one-liter bottle or 500 g dumbbells in each hand while in this position. 

6. Walking on Lifted Toes

Lift your toes and proceed walking in this position. Do not attempt this if you have severe balance issues.

7. Squats

Get hold of a sturdy chair or some other surface that may provide a little support. Stretch your hands in the front, hold the chair lightly and get into a chair-like position with your knees slightly bent. Keep your back straight. Work your way up to 10 repetitions each time.

8. Standing on One Leg

Stand on one leg and retain this position for 10 to 15 seconds. Balance on both legs alternatively.

9. Clapping Crunches

Lift one leg and balance on the other one as you bend the lifted leg to a 90-degree angle. Do as much as your body permits you to and do not force it. Clap your hands once above your heads and then below the knee of your lifted leg. Repeat this 10 times before moving on to the other leg.

10. Upper Body Twist

Put your feet apart in such a way that the distance between your feet is equal to the width of your shoulders. Stretch your hands out in the front and twist to each side from your waist. Try to keep your neck in position and have something supportive nearby in case you become dizzy.

What to Do in Case you Fall?

Here are a few steps you can follow as an older adult in case you fall.

• Do not panic. And do not try to move as soon as you fall.
• Assess the intensity of your injury by moving your hands, legs and waist very slowly. Figure out if you will be able to get up on your own or not.
• If the injury is minor and the pain is bearable, roll onto your side and slowly get up on your feet. Use the support of something sturdy nearby if required.
• Call for help if you are unable to get up on your own and the injury seems grave.
• Consult your doctor in case of swelling or severe local tenderness (pain).

Additional Information to Prevent Falling

Some additional ways you can prevent falling are the following.

• Check your house for tripping hazards.
• Use walking sticks if you feel you are at a risk to get imbalanced. 
• Placement of rails along walls of washrooms and other areas deemed necessary.
• Install anti-skid rugs or mats on the floors and rails for holding in the bathroom.
• Ask your doctor if any of your medications can potentially be responsible for a fall and take the necessary steps.
• Do routine blood tests and follow up visits at the doctor’s clinic to ensure everything is in check.

Simple exercises such as walking on lifted toes or marching in one place while holding on to something may help reduce the risk of falling among older adults. However, it is important not to overstrain your body and seek the help of a medical professional if you face any issues.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.

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