Senior citizen falls can be prevented just by doing a few light exercises each day. Unfortunately, each year, 2 million seniors go to emergency rooms to treat fall-related injuries. Even a simple fall to an aged person, can cause a serious fracture of the arm, hand, ankle, or hip.
The key to fall prevention is staying active. And, the best part is it’s easy. The recommended exercises improve balance, increase strength, and prevent falls that can result in permanent disability. Walking and climbing stairs will also improve cardiovascular function and slow bone from osteoporosis.
Senior Citizen Falls: Recommended Prevention Exercises
Balance exercises will help prevent falls and avoid disabilities. Balance exercises are easy to do and take just a few short minutes a day. No special equipment is necessary.
Fitness trainers recommend these exercises to seniors for improved balance and strength:
- stand on one foot,
- walk heel to toe,
- walk in a straight line with one foot in front of the other
- back leg raise,
- side leg raise,
- knee curl,
- toe stand
Seniors can also benefit by doing the following:
- Have eyes and hearing tested often. Always wear glasses if necessary. The same goes for hearing aids.
- Find out about the side effects of any medicine. If a drug makes you sleepy or dizzy, tell your doctor or pharmacist.
- Get enough sleep. If you’re sleepy, you’re more likely to fall.
- Limit the amount of alcohol. Even a small amount can affect balance and reflexes and result in a serious fall.
- Stand up slowly after eating, lying down, or sitting. Getting up too quickly can cause blood pressure to drop, which can make you feel faint.
- Wear rubber-soled, low-heeled shoes that fully support your feet. Wearing only socks or shoes/slippers with smooth soles on stairs or floors without carpet can be unsafe.