According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury among seniors. Each year, more than 3 million seniors are treated in emergency rooms for fall-related injuries, and one out of every five of those falls causes a serious head injury or broken bone.
While these statistics are alarming, there are easy strategies that older adults can implement to reduce the risk of falls and help them maintain their independence.
Maintain a Regular Exercise Program
Consistent exercise can boost strength, improve balance, and enhance flexibility—all key factors in preventing falls. Focus on your core, legs, hips, and posture. Below are a few exercises you can start with:
- Glute Bridges: Lie on your back with feet planted on the floor. Elevate your hips while squeezing your glutes. Lower and repeat.
- Sit-to-Stands: Stand up from a seated position without using your hands. Keep your knees aligned, then slowly sit down and repeat.
- Heel-to-Toe Walks: Walk in a straight line while placing your heel in front of your opposite-foot toes.
- Single-Leg Stands: Hold onto a wall while lifting one foot off the ground and balancing.
- Ankle Circles: While seated or standing, rotate each ankle in both directions.
Fall-Proof Your Home
Simple changes can reduce trip hazards and keep your living space safe:
- Remove floor clutter to prevent tripping
- Secure loose rugs and use non-slip mats
- Install handrails and grab bars on staircases and in the bathroom
- Improve lighting and utilize nightlights throughout your home
- Use non-slip mats in the kitchen and bathroom
Schedule Regular Medication Reviews
Ensure that your healthcare team examines your medications to identify any that might increase the risk of falling, and adjust as appropriate.
Schedule Regular Vision and Hearing Checks
Schedule annual checkups to check your vision prescriptions and to test your hearing. Both senses are extremely important for balance and spatial awareness.
Wear Proper Footwear
Choose sturdy shoes with low heels and firm slip-resistant soles to provide support and traction both inside and outside the home.
Use Assistive Devices
Use tools such as walkers, canes, monitors, and motion sensors to assist with gait and to stay connected.
Falls are preventable, and even small lifestyle adjustments can make a big difference. By staying active, modifying your home, and taking proactive steps with your healthcare team, you can maintain your independence and enjoy a confident, active life.
If you need a tailored exercise program focused on fall prevention, our medical exercise specialists and personal trainers are here to help. Visit beachcitiesgym.com or call 310-374-3426 (Option 7 Dial 8148) to learn more.
