Exercise to Prevent Falls! Created by the Minnesota Safety Council with funding from the National Safety Council

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Exercise to Prevent Falls!Created by the
Minnesota Safety Council with funding from the
National Safety Council
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Information Sources for this Presentation

• The National Institute on Aging
• The Agency for Healthcare Research and Quality,
  U.S. Department of Health and Human Services
• Centers for Disease Control
• National Alliance for Caregiving

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Falls are Life-Changing

• 30 of people over 65 and 50 of people over 80
  fall each year.
• Falls are the 1 injury-related reason seniors
  enter the hospital.
• 90 of hip fractures are caused by falls.
• Falls cause injuries, deaths, loss of
  independence, fears that limit activities.

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Basic Fall Prevention Tips

• Fall-proof your home.
• Check vision and hearing often.
• Review medications with physicians.
• Use assistive devices (cane, walking stick,
  walker) to feel steadier when walking.
• Wear rubber-soled, low-heeled shoes.
• Get active!

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Why Stay Active

• Reduce the risk of chronic disease.
• Help manage serious health problems.
• Reduce the risk of falls.
• Increase the odds of living longer and living
  independent.

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But I Dont Exercise!

• Its never too late to start!
• Make physical activity part of your every day
  life.
• Check with your physician before beginning a new
  physical activity program.

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So Whats Moderate Activity?

• Just thirty minutes a day.
• Include four types of exercise
• Endurance or cardiovascular
• Strengthening
• Balance
• Flexibility

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Some Safety Tips

• Start slowly.
• Breathe!
• Monitor your exertion.
• Use safety equipment.
• Drink plenty of fluids.
• Keep your back straight.
• Warm up before stretching.

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Any Time, Anywhere Exercises for Strength
Balance

• Walk heel to toe.
• Stand on one foot.
• Stand up and sit down without
• using your hands.

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Plantar Flexion

• Strengthens ankle and calf muscles.
• Improves balance.
• You can increase the challenge as you get
  stronger.

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Knee Flexion

• Strengthens muscles in the back of your thigh.
• Do 8 to 15 repetitions with each leg.
• Add weights and modify to increase the challenge.

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Hip Flexion

• Strengthens your thigh and hip muscles.
• You can increase the level of difficulty as you
  progress.
• Strengthening exercises also help improve balance!

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Hip Extension

• Strengthens buttock and lower-back muscles.
• Remember to rest between sets.
• Increase the challenge as you feel ready.

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Side Leg Raise

• Strengthens muscles at sides of hips and thighs.
• Important for balance.
• Add levels of difficulty at your own pace!

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Be Gentle with Yourself!

• Build your endurance gradually.
• Start at a lower level of effort.
• You can divide your exercise into ten-minute
  sessions.
• Work to a goal of 30 minutes a day.

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Helping Older Adults with Behavior Changes

• Establish open and direct communication.
• Listen and understand.
• Involve them in decision-making.
• Recognize their right to make choices and take
  risks.
• Talk about your concerns.
• Provide resources and explore options.

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On Balance

• Falls are a very real threat to older people.
• Falls can be prevented.
• Exercise to build strength, balance and
  flexibility and to reduce the risk of falls.
• Easy, effective and enjoyable exercises can add
  years of independence to your life.

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Web Resources

• Minnesota Safety Council http//www.minnesotasafe
  tycouncil.org/seniorsafe
• National Institute on Aging
• http//www.nia.nih.gov/
• NIA Exercise Guide and Video http//www.niapublic
  ations.org/exercisebook/bookandvideo.asp
• U.S. Fall Prevention Programs for Seniors
  http//www.cdc.gov/ncipc/falls/default.htm
• A Toolkit to Prevent Senior Falls
• http//www.cdc.gov/ncipc/pub-res/toolkit/toolkit.
  htm

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• created by the
• Minnesota Safety Council
• with funding from the
• National Safety Council