Preventing Falls The key to preventing falls is fitness. Fitness is important at any age, but it can provide many benefits to older adults. In addition to the usual health advantages such as controlling weight, reducing risk of heart disease, and fighting depression, fitness in older adults is key to preventing falls. The right kind of exercises can improve balance, strengthen muscles, and build stronger bones. A well rounded fitness regimen should include aerobic conditioning, flexibility exercises, and strength training. While going to the gym is beneficial, it isn't necessary for staying fit. Many gyms have special discounted or free programs for seniors that allow you to take yoga classes and water aerobics. These keep you fit and allow you to socialize as well which is important for good mental health. However, if you can't or don't want to go to the gym, you can exercise in the convenience of your own home using the readily available supplies you have on hand. For example, stretches and other exercises can be done at home using a kitchen chair. Here are a few exercises to try: Seated Marching – Sit in a sturdy chair, keep your back straight, and alternate lifting your knees towards your chest. Pretend you are marching while sitting down. Keep your arms bent at the elbow and swing them while you march. Seated Rowing – Sit with your back straight and feet flat on the floor. Extend your arms straight out in front of you and pretend you are pulling a ski rope back towards your chest. Back Exercise – Strengthen and stretch your back with this easy exercise. Sit on a kitchen chair with your legs apart. Put one hand on each side of your right knee. Slowly bend forward while your hands slide down to your ankle, then slowly return to an upright position. Ankle Exercises – Ankle rotations help protect your ankles from injury. Sit in a chair, stretch one leg out straight and rotate your foot. Point your toes down as far as you can and then up as far as you can. Repeat this with your other leg. Leg Exercises – Build the muscles in your legs and keep your joints flexible by doing seated kicks. Hold your leg out straight, pause for a few seconds and then slowly lower it back to the floor to work on your knee joint. Repeat the process quickly so that you make a kicking motion while seated. Do for about fifteen repetitions then switch legs. These simple fitness exercises can help reduce your risk of falling and will also reduce the risk of serious injury if you do fall. However, you should consult your doctor before starting an exercise program and always start out slowly so you don't overdo it and cause muscle strain. Exercise when you are feeling good. If you are dizzy or are recovering from the flu or other illness, allow your body time to rest and recuperate before resuming strenuous exercise. Preventing falls should be foremost on the minds of seniors and caretakers because a single fall can change your life in an instant. Maintaining good fitness is key to preventing falls but other things are important as well such as keeping your home clutter free. In addition, having a home medical alert system in place can ease your fear of falling so that you stay active longer and continue to reap the benefits of physical fitness. Return From Preventing Falls To Articles About Elderly
|
