The Essential Components of an
Effective Fall Prevention Program
Most people's
idea of fall prevention involves not going outside when it's
snowing or sleeting. That's not a bad idea, but there are a
few other things you can do to prevent
falls whether it's snowing or
not. In this article, we will examine fall prevention program
that includes balance
exercises, leg strengthening, and eliminating common tripping hazards.
Balance Exercises
To train your balance, you have to put your body in a situation where
it is slightly unstable. This can involve standing on one leg
or standing with one foot right in front of the
other like you're on a balance beam.
You should do balance training exercises next to something you can hold
onto, like a doorknob or the back of a couch, in case you get too
wobbly. After you place your feet in the desired position,
try to leave go of your support while maintaining
equilibrium. As you sway slightly, your hand can easily grab
your support if you need it.
This is called "controlled instability." We are training your
balance without putting you in danger of falling. Because
they are not very strenuous, balance exercises can
be done every day if you want. They should only take a few
minutes.
Leg Strengthening
The leg muscles are really king when it comes to helping you prevent
falls. Strong legs make just about everything in life easier,
like walking, picking things up, going up stairs, and getting in and
out of your car.
The average person will lose about one percent of their muscle mass per
year after the age of forty-five. The best way to counteract
that is to use your muscles, which tells your brain and body that you
really want those muscles to stick around.
For the leg muscles in particular, walking a few times a week for a
half hour is a good start. If you want to get serious, you
can even go up and down the stairs repeatedly. This can be
challenging, though, so ease into it.
The worst thing you can do is to not use your leg muscles.
They will shrink and get weak slowly but surely, until one day you try
to get up out of your recliner, and you can't do it.
Eliminate Tripping Hazards
Most falls happen in the home. There are three basic
categories of tripping hazards. The first is
clutter. This can be a magazine on the ground, shoes you wore
yesterday, or clothes you left on the bedroom floor. The
second group is hazards that are part of your house, like throw rugs,
frayed carpet, and electric cords.
The last is improper lighting. Wherever you are in your home,
at any time of day or night, you should be able to see where you're
going. Install light switches and night-lights where
necessary.
Take a few minutes to walk through your home and identify and
eliminate any tripping hazards. Fall-proofing your home,
along with balance training and leg strengthening, can greatly reduce
your chances of falling.
How to Prevent Falls in the Winter
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