Reducing the Risk of Falls Through Exercise

Article submitted by Lori Paluti at Jefferson Regional Medical Center.
For more information, they can be reached at 412-469-7099.

Falling among older individuals is a serious and common problem. Environmental conditions and physical disabilities add to this risk. In addition there are also psychological reasons that can also contribute to falling including social isolation and depression which can be brought on because of a lack of mobility. Exercise is the most promising solution to lowering a person's risk of falling and to counteract the unpleasant side effects that falling can cause for an older adult.

The effectiveness of exercise includes improvements in balance, coordination, strength and endurance. As these improvements take place through regular exercise, mobility is increased which improves your ability to perform the things that you enjoy in life with greater ease. To begin your exercise regimen follow these guidelines for a safe and enjoyable exercise experience:

Warm up and Stretch: You can warm up your muscles by doing arm circles, shoulder rolls, or hip rotations will gradually increase the temperature of the muscles which makes the muscles more flexible during stretching. You should warm up and stretch for at least 10 minutes before continuing your exercise program. Hold each stretch for 10-15 seconds without holding your breath, stretch the muscle only to the point of mild tension and release it. Stretch every muscle group before beginning more vigorous exercise.

Cardiovascular Exercise: Walking, bicycling, running , swimming or using a treadmill for a minimum of 15-30 minutes daily will improve the efficiency of your heart and lungs, which makes completing everyday tasks easier.

Weight Training: Performing a variety of exercises for every muscle group with a set of light hand weights will improve the strength and endurance of your muscles. Following a weight training program every other day for 30-60 minutes will also help improve balance and posture, two key areas that will decrease the incidence of falls.

Group Exercise: Taking a group exercise class such as aerobic dance, yoga, tai chi, PACE (people with arthritis can exercise) can not improve your fitness level, but can also improve your self-confidence and social interaction skills. Many local hospitals, gyms and senior community centers offer exercise classes for a small fee. Try to attend a exercise class once or twice weekly, and make sure that the class is not only educational and motivating but fun as well.

For more information about exercise classes for seniors contact:
American Arthritis Foundation: 412-566-1645
Silver Sneakers Program: 1-800-295-4993