How to Prevent Falls
Do you fear falling? You’re not alone. Falls are the leading cause of fatal and non-fatal injuries for seniors 65 and older, according to the U.S. Centers for Disease Control and Prevention:
One in four Americans aged 65+ falls each year.
Every 11 seconds, an older adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.
Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
It’s a myth that falls are a normal part of the aging process. Most falls can be prevented — you can take steps to reduce your risk.
Exercising — including balance and strength training — managing your medications, checking your vision, and making your environment safer are things you can do to prevent falls. The National Council on Aging offers a free guide on home safety for older adults that includes a printable checklist to help assess your home for risks. Also, find more information from the U.S. Centers for Disease Control and Prevention.
Many believe that limiting activity is the best way to avert falls. But this is false. Staying active and exercising regularly will actually increase your strength and agility, enabling you to stay independent.
An exercise program that includes balance work everyday, strength training twice a week, and moderate cardio exercise 150 to 300 minutes a week can build your strength and reduce your risk of falling.
Work on your balance and agility with my mom and me in our new Balance Workout video. It’s 10 minutes and designed for seniors and beginner exercisers.
MUSCLES THAT REDUCE YOUR RISK OF FALLING
Core
Your core includes your entire torso -- your abdominals (abs in front), obliques (on the side), back muscles that protect your spine, and hip and glute muscles (your butt). Every action you take starts with your core including walking, putting glasses on a shelf, and getting up from a chair or toilet. By making your core stronger, you increase your overall stability. (Try our Standing Core Workout.)
Upper Body
Having strong shoulders, upper back, and arms help you stand up and hold onto stable objects like shower bars and railings to keep your balance. Strong arms will also enable you to catch yourself should you fall. (Try our Kitchen Towel Workout.)
Legs
Strong lower body muscles are important for balance as you walk and keep you from falling if you trip. (Build leg muscles with our 10-minute chair workout)
Remember it’s never too late to start exercising to increase your strength, maintain or improve your quality of life, and reduce your risk of falls.
Staying consistent with any exercise -- balance work and strength training -- will result in progress over time. Small moves add up!
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