Boost Your Safety and Mobility: Unearthing Ways Physical Activity Decreases Fall Incidences
Montreal is Fall Prevention Awareness Month in Canada. This is a time to spread knowledge about the severe health repercussions that can stem from accidental falls and encourage individuals, governments, businesses, and others to take preventative measures against falls.
Falls pose a significant concern for older adults. Statistics Canada reports that 5.5% of people aged between 65 and 69 experienced a severe fall-related injury in 2017 and 2018, and 9.6% of individuals aged 85 and older reported a fall-related injury. As our population ages, these numbers may escalate.
It is vital that adults 65 and older, their families, and caregivers understand the severe health implications associated with accidental falls to enable our elderly loved ones to live independently at home safely with confidence.
The Essentiality of Fall Prevention for Seniors and Independent Living
When an older loved one falls at home, it can have a detrimental impact on their overall well-being. For instance, falls may result in chronic pain or severe injuries that may limit their short- or long-term mobility. Limited mobility could affect their social life, leading to isolation, loneliness, and potentially depression.
Moreover, your loved one might lose confidence after a fall, causing them to stop physical activities or even prefer staying in bed due to fear of falling again.
Who is at risk of falling?
A person's fall risk can be influenced by one or more factors, such as:
Balance issues:
Their balance could be compromised due to vision problems or cognitive disorders like Alzheimer's disease or dementia.
Mobility problems:
If the person struggles to walk due to foot problems or relies on mobility aids like a cane, they may be at a higher risk of falling.
Home hazards:
Increased fall risk exists if the home is poorly lit or if items like boxes, electrical cords, or other obstacles are blocking walkways.
Low Blood Sugar Positions:
This condition, also known as orthostatic hypotension, can cause blood pressure to drop when a person stands up, potentially leading to dizziness.
Polypharmacy:
If your loved one is taking a combination of five or more medications, the risk of falling is believed to increase.
Inadequate footwear:
Walking barefoot or in slippers without a nonslip tread can raise the likelihood of severe injuries due to falling.
Bathroom hazards:
Many accidental falls occur when older people rise from using the toilet without proper support or shower in a tub without anti-slip adhesives.
Exercises that can help improve balance and prevent falls
Staying inactive can lead to falling due to weak muscles that aid in maintaining balance. For example, as we emerged from the lockdown, the risk of injury from accidental falls grew as older adults started becoming more active again.
Here are nine exercises designed to help older people strengthen their core and improve balance, courtesy of Sarah Lynn Ward, Senior Fitness Editor at Healthline. Always consult a doctor before starting any new workout regimen, and have a sturdy chair, counter, wall, or furniture nearby if needed for assistance during exercise. It is advisable to have a trusted friend, family member, or caregiver present for supervision.
Watch the video below for examples and further instructions for these movements:
Single Arm Reach:
Stand comfortably, engage your core by pulling your belly button into your spine, and lift one arm at a time towards the ceiling and bring it back down. Follow this by lifting your arm diagonally and then straight out to the side. Repeat each movement ten times for each arm.
Tightrope Balance:
Stand staggered with one heel in front of the other toe. Balance your weight between your feet and try to sustain your balance in this position. Lift one or both arms to the side and make small circles, ten times per side, maintaining balance throughout the movement.
Heel-Toe Walking:
Remaining in the tightrope balance position, step one foot in front of the other, ensuring the toe aligns with the heel. Extend your arms out to the side and maintain an upright chest.
Sit-To-Stand Squats:
Using a sturdy chair for balance if needed, reach your arms out in front of you with your feet hip-distance apart. Breath in and slowly shift your weight forward into your feet. As you stand up, press into your feet and lift to a straight leg position. Then, slowly lower yourself back down, reaching for the chair when you feel unsteady.
Single Leg Balance:
Start with one foot planted firmly on the ground, pull in through your core, and lift the other foot off the ground. If it is more comfortable, place your foot alongside your calf muscle. For added stability, extend both arms to the sides. Hold for ten seconds, and when it is safe and you feel steady, gradually increase to twenty or thirty seconds on each side.
Marching:
Begin by engaging through the core. Shifting the weight to one leg, lift the other knee in a marching position. Place it back down, shift, and go to the other leg, alternating from side to side for ten reps per side. If you wish to try it without hands, take your arms to the side. Keep that chair close by if needed for support.
Single Leg Lift:
There are three ways to do this movement: front, side, and back. Combined, these movements will help you improve balance and reduce the risk of falling. Hold onto your chair or another support object, engage your core, shift your balance to one leg, and lift the other leg straight but not very high. Slowly bring it down and repeat with the other leg. Always keep your core, spine, and standing leg as balanced as possible so that the lift of your leg does not throw you off center. Do this eight times with each leg and, if you prefer, with each direction.
Heel Raises:
Stand hip distance apart with your feet directly under you. Inhale, engage your core, press down through the toes, and lift the heels up. Come back down and repeat eight to ten times. This movement not only helps balance but also strengthens the calf muscles.
Mini Lunges:
The mini lunge is a functional exercise that mimics how you move when you bend over to pick something up. Hold onto a chair or a stool with one hand and step out slightly with one foot, propping up the back heel as you slowly lower into a lunge - but not too low. Come back and lunge with the other leg, completing 8 to 10 per side.
Additional Steps to Prevent Falls
Although these exercises are designed to strengthen your core and improve balance, they will not provide complete protection against falling. Here are some additional steps you can take to minimize the risk:
- Take it slow when standing up from a sitting position
- Discuss medications and changes in your exercise routine with your doctor
- Have a family member, friend, or caregiver remove trip hazards such as lamp cords, extension cords, and small floor rugs
- Keep walkways free from clutter
- Make sure the home is well-lit
- Install fall-prevention devices in the bathroom, such as a raised toilet seat, wall grab bars, anti-slip adhesives, and a shower stool
- Wear slippers with nonslip soles
Above all, report any fall mishaps to your doctor immediately so they can assess any injuries properly. And don't forget, if you need quality eldercare support, contact our website.
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- Encourage seniors to perform exercises to improve balance and prevent falls.
- Seek consultation with a doctor before starting any new workout regimen.
- Ensure that a trusted friend, family member, or caregiver is present during exercise for supervision.
- Seniors can start with the Single Arm Reach exercise to enhance balance and strength.
- The Tightrope Balance exercise can help seniors improve balance by standing staggered with one foot in front of the other.
- Heel-Toe Walking can be done in the tightrope balance position, stepping one foot in front of the other.
- Sit-to-Stand Squats can be performed using a chair for balance, engaging the core, and shifting weight forward into the feet.
- The Single Leg Balance exercise can help improve balance by lifting one foot off the ground while keeping the core engaged.
- Marching can help seniors improve balance by lifting one knee in a marching position, alternating from side to side.
- The Single Leg Lift movement can help enhance balance, with eight repetitions for each leg.
- Heel Raises can help strengthen calf muscles and improve balance, performed by lifting heels up while engaging the core.
- Mini Lunges can mimic everyday movements and help improve balance, performed with eight to ten repetitions per side.
- Take it slow when standing up from a sitting position to avoid falls.
- Discuss medications and changes in exercise routine with your doctor.
- Remove trip hazards, such as lamp cords, extension cords, and small floor rugs, to maintain safety.
- Keep walkways free from clutter to prevent accidents.
- Ensure the home is well-lit, making it easier for seniors to navigate.
- Install fall-prevention devices, such as raised toilet seats, wall grab bars, anti-slip adhesives, and shower stools, in the bathroom.
- Wear slippers with nonslip soles to minimize the risk of falls.
- Report any fall-related injuries to your doctor immediately for proper assessment.
- Quality eldercare support is available through our website, offering professional services such as Alzheimer's disease and dementia care, personal care, and senior-friendly housekeeping.
- Our website provides cost-effective eldercare solutions in Montreal, Laval, Quebec City, and Gatineau.
- Contact our website for a free, no-obligation consultation to explore how we can help you with eldercare services.
- Growing awareness about fall prevention is crucial to protect the elderly population, especially in Montreal during Fall Prevention Awareness Month.
- Falls are a significant concern for older adults, with statistics showing that a higher percentage of seniors ages 65-69 and 85 and older experienced fall-related injuries.
- Limited mobility caused by falls can lead to feelings of isolation, loneliness, and depression in seniors.
- A person's fall risk can be influenced by factors such as balance issues, mobility problems, and home hazards.
- Orthostatic hypotension, a condition in which blood pressure drops when a person stands up, can lead to dizziness, potentially causing falls.
- If a senior is taking a combination of five or more medications, the risk of falling is believed to increase.
- Inadequate footwear, such as walking barefoot or in slippers without nonslip tread, can increase the likelihood of severe injuries due to falling.
- Many accidental falls occur in the bathroom when older people rise from using the toilet without proper support or shower in a tub without anti-slip adhesives.
