Exercise to Prevent Falls! Created by the Minnesota Safety Council with funding from the National Safety Council - PowerPoint PPT Presentation

About This Presentation
Title:

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

Description:

How to Prevent Poisonings. Read and follow labels before taking or giving medicines. ... How to Prevent Child Poisonings. Use child-resistant packaging. Put ... – PowerPoint PPT presentation

Number of Views:186
Avg rating:3.0/5.0
Slides: 20
Provided by: carolb9
Category:

less

Transcript and Presenter's Notes

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


1
Exercise to Prevent Falls!Created by the
Minnesota Safety Council with funding from the
National Safety Council
2
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

3
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.

4
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!

5
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.

6
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.

7
So Whats Moderate Activity?
  • Just thirty minutes a day.
  • Include four types of exercise
  • Endurance or cardiovascular
  • Strengthening
  • Balance
  • Flexibility

8
Some Safety Tips
  • Start slowly.
  • Breathe!
  • Monitor your exertion.
  • Use safety equipment.
  • Drink plenty of fluids.
  • Keep your back straight.
  • Warm up before stretching.

9
Any Time, Anywhere Exercises for Strength
Balance
  • Walk heel to toe.
  • Stand on one foot.
  • Stand up and sit down without
  • using your hands.

10
Plantar Flexion
  • Strengthens ankle and calf muscles.
  • Improves balance.
  • You can increase the challenge as you get
    stronger.

11
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.

12
Hip Flexion
  • Strengthens your thigh and hip muscles.
  • You can increase the level of difficulty as you
    progress.
  • Strengthening exercises also help improve balance!

13
Hip Extension
  • Strengthens buttock and lower-back muscles.
  • Remember to rest between sets.
  • Increase the challenge as you feel ready.

14
Side Leg Raise
  • Strengthens muscles at sides of hips and thighs.
  • Important for balance.
  • Add levels of difficulty at your own pace!

15
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.

16
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.

17
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.

18
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

19
  • created by the
  • Minnesota Safety Council
  • with funding from the
  • National Safety Council
Write a Comment
User Comments (0)
About PowerShow.com