Fall prevention for seniors is essential to help keep muscles strong and limber as activity levels decrease with age. You can help prevent falls by engaging in senior activities designed to help build your strength and help you re-engage with society.
At Southfield, our daily activities and health and wellness programs will help keep your mind and body active when you join our residents who still maintain their independence while enjoying the benefits of a senior community. Call 855.947.3838 today to learn more about our senior activities and how they can help reduce the risk of falls.
Why Does Falling Increase With Age
As we age, our muscles begin to deteriorate as the amount of activity decreases each day. Muscles will atrophy with lack of use, making it harder to get around freely.
Some seniors will experience balance issues due to age or illness. Vertigo is common in seniors and can stem from damage to the vestibular system or other age-related symptoms. If you are feeling unsteady when you walk or have fallen recently, there are some things you can do to prevent future falls:
- Talk with your doctor – Medication can sometimes cause dizziness if not managed correctly. Make sure you are not unintentionally over-medicating.
- Change your shoes – improper footwear make walking difficult. Flip-flops, dress shoes, and slippers can all make walking more difficult if they do not fit properly.
- Stay active – physical activity is essential as you age. It is the best way to fight off the effects of aging.
- Lighting – changes in light can make walking difficult if your eyes do not adjust quickly. Keep your home well-lit can help avoid falling due to changes in lighting.
- Add safety devices to your home – Adding safety railings to your shower, toilet, and bed can help you stand or sit easier.
The majority of seniors will experience a fall at least once in their life as they get older. Moving to a senior living facility like Southfield can give you easier access to gyms and other activities to help keep you limber.
Activities to Reduce Fall Risk
There are some simple exercises that you can do at home to help prevent falls:
- Chair sit to stand – Sit in a sturdy chair and stand up, then sit down.
- Leg raises – Stand with your feet firmly on the ground in front of a table or chair. Raise your leg to the side as far as comfortable, then lower back down. Repeat on each leg to the side and back.
- Balancing – Stand in front of a table and raise one leg a few inches off the ground and try to balance on one leg for 10-15 seconds, using the table to help stabilize you.
- Side twist – With feet planted hip-distance apart, knees slightly bent, twist from one side to the next with your arms flying freely for 30 seconds.
- Heal-to-toe – Stand on the heel of one foot and move completely until your toes are on the ground, then move back to your heel. You can do this standing still or walk forward.
Each exercise should repeat a minimum of ten times, or reps, three times each. Don’t worry if you cannot complete ten reps in the beginning. Take your time and build up to it. By the time this happens, you will have already improved your strength and balance.
Join Southfield to Regain Your Strength and Confidence
At Southfield, we offer plenty of activities to keep you fit and engaging with others in our community. We have a full fitness room where you can work out and build your strength to prevent falling and other age-related pains; if you would like to tour our facility and see how we can change your life for the better, call our team 855.947.3838 today to learn more about our senior living community.