Note: This article is over 60 days old, and may contain information that is out of date, or has been superseded by newer information.
Each year U.S. hospitals have 300,000 admissions for broken hips. Falling is often the cause of those fractures.
As we age, many physical factors put us at an increased risk of falling such as: hearing loss, vision loss, lack of mobility and loss of muscles mass. The average person will lose about one percent of their muscle mass per year after the age of forty five. The best way to counteract that is to use your muscles by leading an active lifestyle. Balance exercises can help you stay independent by helping you avoid the often permanent physical disabilities that may result from falling. And you don’t have to have fancy equipment to strengthen your muscles and improve your balance. There are many easy exercises you can do at home.
Stand on one foot.
- Stand on one foot behind a sturdy chair, holding on for balance.
- Hold position for up to 10 seconds.
- Repeat 10 to 15 times.
- Repeat with opposite leg
Walk heel to toe.
- Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Take a step. Put your heel just in front of the toe of your other foot.
- Repeat for 20 steps.
Back leg raises (strengthens buttocks and low back)
- Stand behind a sturdy chair, holding on for balance.
- Flex your left foot, then slowly lift left leg straight back without bending your knee. Try not to lean forward. Hold position for 1 second.
- Keep your right standing leg slightly bent.
- Repeat 10 to 15 times with each leg
Side leg raises (strengthens hips, thighs, and buttocks)
- Stand behind a sturdy chair with feet slightly apart, holding on for balance.
- Flex your left foot and slowly lift your left leg out to the side. Keep your back straight and your toes facing forward.
- Keep your right standing leg slightly bent and hold position for 1 second.
- Breathe in as you slowly lower your leg.
- Repeat 10 to 15 times with each leg.
Note: This article is over 60 days old, and may contain information that is out of date, or has been superseded by newer information.
Did you know? More than one third of adults age 65 and older fall each year and half of all falls happen in and around the home. Pretty scary statistics- but there are simple changes you can make so you don’t become a fall statistic.
- Talk to your primary care physician. Take all your medications, supplements, and vitamins with you. Ask if any of your medications put you at higher risk for falling. If yes, see if any can be changed to something safer.
- Use one pharmacy to fill all of your prescriptions. Your pharmacist can compare new and existing medications to alert your doctor of any unsafe combinations.
- Have your vision checked. Make sure you are seeing as clearly as possible.
- Ask your doctor if you are well enough to begin a daily exercise or walking program. Exercise will make you stronger and improve your balance. If you are not able to exercise, ask if physical therapy is a good option for you.
Use these tips to make your home safer:
- Install night lights so you can see clearly at night.
- Rearrange furniture to make a clear path from room to room.
- Secure or remove area rugs from high traffic areas.
- SLOW DOWN - Don’t rush to answer the phone.
- Store frequently used items low and close-by so you can reach them without using a step stool or reaching over your head.
- Install grab bars next to your toilet and in your shower.
- Improve the lighting in your home.
- Wear shoes at all times both indoors and outdoors.
Taking care of yourself will ensure that you maintain your independence for a long time to come.
View the October Savvy Senior podcast on Falls Prevention and download the Personal Falls Prevention Checklist at www.capitalhealth.com/Members/Live-Healthy/Savvy-Senior-Podcast.
