Increased Risk Of Falls-These Exercises Can Help!
By Saksham Bhatia +2 more
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By Saksham Bhatia +2 more
Falling is a common phenomenon among older adults, especially people aged 60 and above. It is a concerning issue which 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.
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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, cartilages, 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.
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.
Working out and staying active may help improve your balance and prevent falls.
10 exercises which may help prevent falls in older individuals are listed below.
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.
Side leg raise
Hold on to a sturdy surface and lift your legs sideways without bending your knees. Keep your toes pointed straight up.
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.
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.
Arm workouts on lifted heels
Lift your heels and stay in this position. Do moderate weight lifting with your arms with a filled one-litre bottle or 500 g dumbbells in each hand while in this position.
Walking on lifted toes
Lift your toes and proceed walking in this position. Do not attempt this if you have severe balance issues.
Get hold of a sturdy chair or some other surface which 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.
Standing on one leg
Stand on one leg and retain this position for 10 to 15 seconds. Balance on both legs alternatively.
Clapping crunches
Lift one leg and balance on the other one as you bend the lifted leg to a 90 degrees 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.
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.
Vestibulocochlear rehabilitation exercises
For people with balancing troubles due to a problem in the ear. Talk to an ENT for the right treatment and exercises.
Also Read: Benefits of Jumping Jacks: An In-depth Exploration into this Simple Exercise
Here are a few steps you can follow as an older adult in case you fall.
Some additional ways you can prevent falling are the following.
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 included on this site is for educational purposes only and is not intended to substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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