Many older adults feel anxious about falling. If you share these worries, here are several measures you can take to improve your safety:
Another simple change you can make is to wear comfortable footwear with nonslip soles. A sturdy pair of sneakers or walking shoes is a good choice. You should also refrain from going barefooted or wearing only socks, which can make it easy to slip.
Getting the proper amount of sleep and nutrition each day can also bolster your coordination, strength and energy level and reduce your risk of falls.
The right exercises can help you maintain a steady gait while walking by improving your strength, coordination and balance. Unlike cardio or intense aerobic workouts, fall prevention exercises typically consist of simple movements and stretches. You should speak with your doctor before attempting any of the following exercises to ensure the best results.
Research has shown tai chi is effective at reducing fall risks by improving seniors' balance. Its slow, steady gestures also help reduce pain, stiffness and stress, and individuals who participated in the activity frequently had better results.
It's easy to learn through in-person classes and videos, many of which are available online through instructors and organizations such as SilverSneakers.
Several effective exercises for fall prevention mimic the moves you make on a daily basis, such as sit-to-stand. Purposefully practicing common actions can strengthen the muscle groups needed for those motions and lower your risk of falling.
Here at LifeStream at Youngtown, our staff provides onsite rehabilitation and fall prevention programs to help our residents. If everyday motions are difficult for you, talk with your doctor and caregivers about steps you can take to reclaim your mobility.
For older adults experiencing pain or unsteadiness, chair yoga provides a gentle exercise proven to strengthen their bodies. The seated position can help at-risk seniors comfortably exercise without fear of falling, which may encourage them to stick with the activity.
Before you start, select a durable chair with a stable base that won't tip. This will let you move confidently and focus on completing the movements and reaping their benefits. Participants often see an improvement in their back and arthritis pain, as well as better sleep and stress levels.
Staying active is vital to preventing falls because a sedentary lifestyle will weaken your muscles and make you more likely to lose your balance. The good news is, many popular pastimes can help reduce the risk of falls while letting you have fun.
Studies suggest gardening is an activity that can help prevent falls for older adults. Seniors who spent 1 hour or more per week gardening reported fewer falls, had better gait speed and balance and experienced fewer functional limitations and chronic conditions compared to those who didn't.
Gardening and yard work are highly accessible activities that can be done in a variety of locations. Seniors in assisted living apartments with patios can grow flowers and plants in pots and use resident-accessible flower beds when their communities feature them. Other ways to garden include volunteering in a local park or community garden and helping friends and family members in their yards.
A quick internet search will offer you many ballet instruction videos aimed at older adults. This availability allows those who enjoy the beauty and challenge of the dance to experience its basic movements and their benefits. Besides the obvious improvements in strength and flexibility, research reveals ballet has multiple cognitive and emotional benefits, including increased confidence and mental stimulation.
Here in the Valley region around Youngtown, AZ, you can take part in senior-focused ballet classes through Ballet Arizona's Creative Aging Through Dance program. The company's teaching artists lead the program's movement and choreography classes that eventually culminate in rehearsals and a live performance.
Bingo is a flexible tabletop game with many variations, including ones that require you to complete simple exercises before you can mark your card. You can find these creative activities online and at some organizations, such as the National Council on Aging, which uses bingo in certain wellness workshops.
Making fall prevention exercises fun can help you stay motivated to reach your goals. When you take part in group activities, you also gain the benefit of being able to form memories and friendships that enhance your enjoyment.
