Balance issues that are common in adults can cause them to trip over their own feet, which can result in a fall. Regular exercise has proven to be effective for helping prevent falls, since it helps improve balance and reduces the risk of tripping. Movement exercises are important for seniors because balance tends to diminish with age – but maintaining the ability to move doesn’t have to fade, as our bodies are fully able to improve with the right support.
Targeted exercises aimed at improving physical ability – such as balance and strength training – are crucial for promoting functional independence, mobility, and reducing the risk of falling in older adults. Easy Exercising provides exercise programs tailored specifically to reduce falls in older adults. In this post we’ll share easy tips and exercises that will help reduce the chances of falls.
Falls among older people
Many members of the community aged 65 or older experience at least one incident of falling per year. Anyone can have a fall, but falls are a serious cause for concern among elderly people. After hitting 65 there is a heightened risk of falls. Even when you don’t hurt yourself during a fall, the fear of falling can leave you inhibited and lead to restrictions in activities that further increase your chances of getting injured.
Causes of falls among older adults
Changes to the body
The human body changes as we age. Older people experience greater risks of falling due to physiological changes such as eyesight issues, weakening of bones, diabetes, and changes in blood pressure. Even some illnesses that occur with age can affect balance, leading to falls.
Dangers in and around the home
There are several hazards in and around the home that may pose a threat to older people – uneven or wet surfaces, electrical wiring on the floor, poor lighting, and even children playing nearby can all increase the risk of a fall.
Neglecting general health and wellbeing
Older people often reduce their activity levels over time, which can increase the incidence of falls. Keeping up with regular health checks and maintaining general wellbeing is an important protective factor.
Other risk factors
Other risk factors include spinal conditions, osteoporosis, Parkinson’s disease, Alzheimer’s disease, and arthritis – all of which can increase the incidence of falls among older adults.
How to prevent falls
Improve safety inside
Home improvements such as suitable flooring, proper lighting, and well-managed electrical wiring can help reduce the incidence of falls inside the home.
Improve safety outside
Keeping paths even, removing garden tools from walkways, installing proper railings, and maintaining garden fencing can help reduce falls outside the home.
Stay healthy
Staying healthy is one of the most significant ways to protect against falls. Regular physical checkups help identify major health issues early. A balanced diet also supports mobility and overall wellbeing.
Physical activity
Remaining active is an important factor in reducing the incidence of falls. Group exercises are particularly helpful – they keep you motivated and the social environment makes it much easier to maintain consistency.
Risks associated with falls
Falls are a burden to the person and their family alike. They can cause significant financial as well as physical damage. Some people suffer severe injuries ranging from minor fractures to serious spine and brain injuries. For those who suffer a fracture or joint injury serious enough to require replacement surgery, gentle exercise after hip or knee replacement is an important part of getting back on your feet safely. Falls can also lead to emotional turmoil – fear, anxiety, and loss of confidence and independence.
Things to do if you fall at home
If you fall at home and someone is nearby, call for help. If no one is around, call an ambulance or your local doctor. If emergency services are delayed, try to get up slowly using the stronger muscles in your legs and arms. Do not rush.
Exercises to prevent falls
As we age, we become more susceptible to falling – but there are things that can be done to decrease the risk. Strength-training activities can improve balance and reduce the chance of falling, and should be done with a qualified trainer present to ensure proper technique. For older adults who have difficulty squatting or standing from a chair, practising walking outside with caretakers or family members nearby is also beneficial.
Easy Exercising and fall prevention
For the elderly, beginning an exercise routine can be frustrating due to injuries, lack of time, or anxiety. Easy Exercising addresses this by offering easy-to-use machines that allow seniors to adjust the amount of physical activity they perform easily and on their own terms.
Older adults have reported feeling more confident and strong after using Easy Exercising equipment to perform even basic daily activities. They report having more control over their body – and a significantly reduced fear of falling.
Falls Prevention for Older Adults: Key Steps and How Easy Exercising Can Help
Falls can have a huge impact on older people and present a major burden to health care providers and health systems. Encouragingly, there is now extensive evidence that effective exercise plays a key role in maintaining balance and mobility and preventing falls among older adults.
More active people experience fewer falls. But it is not enough to simply encourage older people to be more active – undertaking specific balance-challenging exercise on a regular basis, for a sustained period of time, is essential to significantly reduce fall risk.
Easy Exercising has helped several older adults reduce their risk of falls. To find out more, visit your nearest Easy Exercising clinic or click here to read our clients’ success stories.
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