Do you know how to prevent falls during exercise for seniors? Keep reading this article from humanhealthmag so we can give you some tips in this regard. As people age, they lose muscle strength, which can increase their risk of falling. This often happens during exercise. Slower reflexes make it harder for older adults to regain their balance if they fall. However, falls are inevitable as we age. But there are some tips you can use to reduce your risk of falling during exercise or to help someone you love avoid falling.
For example, vertigo exercises for the elderly help you maintain your balance while doing any type of exercise. Of course, exercises that are done sitting, lying down, or in a chair have fewer risks for the elderly. Below, we introduce fall recovery training and some of these exercises for you, dear ones.
Risk Factors for Falling During Exercise
Fortunately, with the help of techniques, it is possible to prevent falls during exercise for seniors. Usually, the risk factors for falling in older people depend on a combination of several things. For example, problems with maintaining balance or walking are one of these factors. Balance can be affected by changes in vision and changes in sensation in the feet. As a result, these factors can be problematic for older people during exercise. The use of various medications can also cause falls during various exercises. Research shows that when people take five or more medications, their risk of falling increases.
Hazards in the home, such as insufficient lighting or an unsuitable environment for exercising, can also create problems and dangers for older people and cause them to fall. Low blood pressure and problems with feet and shoes are also important factors for falls in older people during exercise. If you do Power Plate Exercises for Seniors before starting other exercises, you can prevent yourself from falling during exercise.
Tips to Prevent Falls During Exercise for Seniors
For prevent falls during exercise for seniors, they can do exercises that both build strength and balance and are done in a seated position. One of these exercises is strength training. Strength training isn’t just for bodybuilders! Stronger muscles help you walk, climb stairs, and do all the things you do throughout the day with greater ease. Geriatric exercise experts believe that humans lose 3-8% of their muscle mass every decade. Meanwhile, strength training increases bone density by 1-3% and reduces the risk of death from heart disease by 41%. One such low-risk exercise is the chair squat, which is performed as follows:
- Place a chair behind you. Stand firmly and straight in front of the chair with your feet hip-width apart.
- Slowly move your hips back by bending your knees and slowly lower yourself toward the chair.
- Keep your chest and head up without actually sitting on the chair.
- Keep your weight on your feet throughout the movement. Placing your arms in front of you may help with your balance.
- Keep your body straight and return to the starting position.
- Beginners can do 8 to 10 repetitions and over time increase the repetitions to 10 to 12 times per day.
Wall push-up is also a great exercise for seniors to do at home. This exercise will strengthen your upper body by focusing on your arms, shoulders, and chest. You don’t have to get up off the floor and worry about falling! Try this exercise during your break. Here’s how to do it:
- Stand facing a wall, arms-length apart, with your feet shoulder-width apart.
- Place your palms flat on the wall and lean forward.
- Gently bend your elbows and slowly pull your upper body toward the wall. Keep your feet flat on the floor.
- Hold this position for 1 second.
- Take a deep breath and slowly push yourself back until your arms are straight.
- Repeat 10 to 15 times.
Benefits of Exercise for Seniors
As we said, by following a few tips, you can prevent falls during exercise for seniors. Note that there are many reasons why people tend to be inactive as they age. It may be due to health problems, weight and pain problems, or concerns about falling. Or maybe they think that exercising is not easy for seniors; but as you get older, choosing a healthy and active lifestyle is important for your health.
In recent studies, researchers concluded that physical activity is one of the effective factors in increasing longevity and adding more years to your life; even if you have just started exercising as an adult. Benefits of regular physical activity for seniors include:
- Maintain muscle mass
- Increase bone density
- Improve balance and flexibility
- Better control of chronic disease symptoms
- Reduce pain and depression
- Prevent falls (imbalance)
- Boost energy and improve mood and memory
Yoga Prevent Falls During Exercise for Seniors
One of the best ways to prevent falls during exercise for seniors is to do yoga. Yoga is both physically safe and mentally beneficial for the elderly. In addition, old age is the best time to strengthen the mind and take care of the body. Perhaps in youth or middle age, not everyone can take the time to strengthen these two important principles. On the other hand, if we put aside the issue of time, in old age, the body gradually loses the functions of its youth. In fact, movement problems in the elderly can strengthen the determination for yoga.
Yoga exercises for the elderly can both help improve some of the current diseases of the elderly, and can also prevent certain diseases. With simple and comfortable exercises, the mind and body can be strengthened to prevent any disease. Yoga helps greatly to improve blood pressure, the body’s nervous system and heart diseases, and most importantly, it is peace of mind and stress reduction, which is the beginning of most diseases. By doing yoga suitable for the elderly, you can prevent falls and exercise safely.
Concluding Remarks
In this article, we have provided tips on preventing falls during exercise for seniors. As we said, the risk of falling during exercise increases with age, and falling can have very serious consequences. According to statistics from the Centers for Disease Control and Prevention, more than 25 percent of seniors over the age of 65 fall each year, and 3 million people are treated in emergency rooms for injuries caused by falls.
However, by doing exercises focused on balance and endurance while sitting, on a chair, or leaning against a wall, you can reduce the risk of falling during exercise. It is also better for older people to exercise under the supervision of a sports trainer to prevent them from falling.
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Frequently Asked Questions
What to do When an Elderly Person Falls?
If your elderly person falls for any reason, you should first remain calm. Because if you become confused, the elderly person may become stressed and have more serious problems. After that, do not move the elderly person from the place where they fell to another place and immediately contact the emergency services in your area. Until the ambulance arrives at your desired location, you can keep the elderly person warm by using a blanket and a coat.
Can Proper Nutrition Prevent Falls During Exercise Among Seniors?
Proper nutrition helps older adults interact more fully with their surroundings. A good diet strengthens the nervous system, energizes the body’s muscular systems, and stimulates greater brain activity. Drinking enough fluids can have similar benefits.
What Else Can we do to Prevent Falls?
In addition to exercising to improve your balance and strength, there are other things you can do to reduce your risk of falling. For example, if you think a medication you take is making you dizzy, talk to your doctor. If you have leg or back pain, it’s a good idea to see a specialist for treatment.