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Exercise to Prevent Falls!

Learn how exercise can help prevent falls in seniors. Discover basic fall prevention tips, the benefits of staying active, and easy exercises for strength and balance.

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Exercise to Prevent Falls!

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  1. Exercise to Prevent Falls!Created by the Minnesota Safety Council with funding from the National Safety Council

  2. Information Sources for this Presentation • The National Institute on Aging • The Agency for Healthcare Research and Quality, U.S. Department of Health and Human Services • Centers for Disease Control • National Alliance for Caregiving

  3. Falls are Life-Changing • 30% of people over 65 and 50% of people over 80 fall each year. • Falls are the #1 injury-related reason seniors enter the hospital. • 90% of hip fractures are caused by falls. • Falls cause injuries, deaths, loss of independence, fears that limit activities.

  4. Basic Fall Prevention Tips • Fall-proof your home. • Check vision and hearing often. • Review medications with physicians. • Use assistive devices (cane, walking stick, walker) to feel steadier when walking. • Wear rubber-soled, low-heeled shoes. • Get active!

  5. Why Stay Active • Reduce the risk of chronic disease. • Help manage serious health problems. • Reduce the risk of falls. • Increase the odds of living longer and living independent.

  6. But I Don’t Exercise! • It’s never too late to start! • Make physical activity part of your every day life. • Check with your physician before beginning a new physical activity program.

  7. So What’s Moderate Activity? • Just thirty minutes a day. • Include four types of exercise: • Endurance or cardiovascular • Strengthening • Balance • Flexibility

  8. Some Safety Tips • Start slowly. • Breathe! • Monitor your exertion. • Use safety equipment. • Drink plenty of fluids. • Keep your back straight. • Warm up before stretching.

  9. Any Time, Anywhere Exercises for Strength & Balance • Walk heel to toe. • Stand on one foot. • Stand up and sit down without using your hands.

  10. Plantar Flexion • Strengthens ankle and calf muscles. • Improves balance. • You can increase the challenge as you get stronger.

  11. Knee Flexion • Strengthens muscles in the back of your thigh. • Do 8 to 15 repetitions with each leg. • Add weights and modify to increase the challenge.

  12. Hip Flexion • Strengthens your thigh and hip muscles. • You can increase the level of difficulty as you progress. • Strengthening exercises also help improve balance!

  13. Hip Extension • Strengthens buttock and lower-back muscles. • Remember to rest between sets. • Increase the challenge as you feel ready.

  14. Side Leg Raise • Strengthens muscles at sides of hips and thighs. • Important for balance. • Add levels of difficulty at your own pace!

  15. Be Gentle with Yourself! • Build your endurance gradually. • Start at a lower level of effort. • You can divide your exercise into ten-minute sessions. • Work to a goal of 30 minutes a day.

  16. Helping Older Adults with Behavior Changes • Establish open and direct communication. • Listen and understand. • Involve them in decision-making. • Recognize their right to make choices and take risks. • Talk about your concerns. • Provide resources and explore options.

  17. On Balance … • Falls are a very real threat to older people. • Falls can be prevented. • Exercise to build strength, balance and flexibility and to reduce the risk of falls. • Easy, effective and enjoyable exercises can add years of independence to your life.

  18. Web Resources • Minnesota Safety Council: http://www.minnesotasafetycouncil.org/seniorsafe • National Institute on Aging: http://www.nia.nih.gov/ • NIA Exercise Guide and Video: http://www.niapublications.org/exercisebook/bookandvideo.asp • U.S. Fall Prevention Programs for Seniors: http://www.cdc.gov/ncipc/falls/default.htm • A Toolkit to Prevent Senior Falls: http://www.cdc.gov/ncipc/pub-res/toolkit/toolkit.htm

  19. created by the Minnesota Safety Council with funding from the National Safety Council

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