Fall Prevention Awareness

As the saying goes,”Falls are not a normal part of aging” and there are many strategies that one can take to reduce their risk of falls. Some risk factors leading to falls include fear of falling, balance problems, previous falls, muscle weakness, home hazards, some medications, and vision impairments. Some of these risk factors can be modified to reduce your risk of falling. Increasing time spent moving your body can increase muscle mass and maintain strength and balance.

Why Movement Is Important:
Movement is an important strategy to maintain health, and becomes even more essential as we age.

Additionally, the World Health Organization states that “mental health has an impact on physical health and vice versa.” During our current situation of social distancing, movement can bring about many more benefits than falls prevention. Exercise can reduce anxiety, depression and negative moods. Getting outside for a few minutes each day can increase your mood and help you feel better. Movement can even alleviate symptoms of low self-esteem, improve sleep, reduce stress and increase your energy.

Now more than ever, we encourage our older adults to build connections. Call your local senior or community center and see what they are offering virtually. Reconnect with family and friends by phone or even a letter! What type of movement are you doing today?

Movement Can Be Fun!
For some people the word exercise can bring up negative thoughts and emotions, but exercise doesn’t have to be a chore, it can be fun. The best exercise for you is the one you enjoy the most. If you don’t like your workout, how long are you going to stick with it? You’re never too old to get moving and improve your health!

Exercise should focus on:
1. Helping you build strength
2. Helping you stay mobile
3. Improving your balance

According to helpguide.org ensure you do the following things before you start an exercise routine.

• If you do not incorporate regular movement into your day, please contact your doctor to ensure if it safe for you to start a movement routine!
• Get medical clearance from your doctor, especially if you have a preexisting condition.
• Listen to your body.Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. The best way to cope with injuries is to avoid them in the first place. If you regularly experience pain or discomfort after exercising, try exercising for less time but more frequently throughout the day.

Examples Of Fall Prevention Exercises:

• * Heel and Toe Raises – To start, stand upright with your feet about hip width apart while holding on to a chair or countertop. Lift both of your heels up so you’ll be balancing on the balls of your feet. Hold for 5 – 10 seconds and lower your heels down. Next, rock back on to your heels and lift your toes up. Keep your posture straight and don’t let your backside stick out. Repeat 10 times.
• * Marching in Place – Marching in place is a great balance exercise for older adults. Do this exercise next to a chair or counter so you have something to hold on to if needed. Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times.
• * Sit to Stand – Sit to Stand helps builds leg strength and improve balance. Begin by sitting in a sturdy chair that does not slide with your feet flat on the floor. Have a sturdy surface in front of you (table or countertop) so you can reach for support if needed. Scoot forward to front of seat, lean your chest forward and slowly rise to standing position. Sit back down slowly to starting position and repeat 10 times.

For more information, please contact:
Angela Kedroutek at angelakedroutek@centura.org, 719-776-5924 or
Laurie Lovedale Laurie.lovedale@uchealth.org, 720-848-5165