How to prevent falls and stay strong: A guide for older adults
As we age, our bodies change, making it easier to lose balance and harder to move around. This can increase the risk of falling, which may lead to injuries like broken bones. The good news is that falls can be prevented! By staying active and making small changes at home, you can keep yourself safe and independent.
How exercise can help prevent falls
Keeping your body strong and flexible is one of the best ways to avoid falls. Regular exercise helps you: Stay Strong; Improve Balance; Stay Flexible and Support your Bones.
As we age, our muscles weaken, making it harder to move around safely. Strength exercises can help keep muscles strong and stable. By incorporating some balance exercises, we can train the body to stay steady, helping to prevent slips and trips. Stretching exercises will help to maintain muscle flexibility, making movement easier and more comfortable, whilst walking and climbing stairs and similar exercises help keep bones strong thereby reducing the risk of fractures.
Simple exercises to improve balance and strength
Here are a few easy exercises you can do to keep steady on your feet and prevent falls:
Heel-to-Toe Walk – Walk in a straight line, placing one foot directly in front of the other. This helps with coordination and balance.
Leg Lifts – While standing, lift one leg out to the side, then lower it slowly. Switch to the other leg. This strengthens your hips and legs.
Chair Stands – Sit in a sturdy chair and stand up slowly without using your hands. Then sit back down. This helps build leg strength.
Toe and Heel Raises – Stand and slowly rise onto your toes, then lower down and rock back onto your heels. This strengthens your lower legs and improves balance.
Tai Chi or Yoga – These gentle exercises improve balance, flexibility, and coordination.
Try doing these exercises for a few minutes each day. If you feel unsteady, hold onto a chair or counter for support.
Making your home safer
Making your home safer is just as important as staying active. Simple changes can help prevent falls and create a safer environment.
Keep walkways clear by moving cords, rugs, and clutter out of pathways. Improve lighting by using bright lights in hallways and installing nightlights in bedrooms and bathrooms. Add safety features such as grab bars in bathrooms and handrails on both sides of stairs. Use non-slip mats in the bathroom, kitchen, and other slippery areas. Keep everyday items within easy reach to avoid unnecessary stretching or climbing. Lastly, wear safe shoes with good grip and avoid walking in socks or loose slippers to reduce the risk of slipping.
Stay active and independent
Preventing falls isn’t just about avoiding injury – it’s about staying active and independent for as long as possible. A few minutes of exercise each day and a few home adjustments can make a big difference. If you’re unsure about where to start, talk to your doctor or physiotherapist for guidance.
Taking small steps today can help you stay on your feet and enjoy life to the fullest!
Want to know more? Then get in touch with us by email or telephone, details of which can be found here