Have you experienced falls or a loss of balance within the last year? Did you know that more than one out of four seniors fall each year?1
Less than half tell their doctor.2 Get educated on what you can do to prevent falls!
Common Causes of Falls:
People can take a fall for many reasons but some of the most common are:
- Weakness in the lower body (i.e. hips, legs, ankles, feet)
- Poor lighting at home
- Rugs
What can I do to prevent myself from falling?
- Regular strengthening and balance exercises.
- Use night lights or ensure there is good lighting in your home so you can get to and from the bathroom.
- Remove rugs from frequently used pathways in the home as they are a common tripping hazard.
There are many exercises to help you build strength and endurance to help prevent falling. One of the most common helpful exercises supports transitioning from sitting to standing.
Sitting to Standing:
- Scoot to the front of the chair, feet underneath you, and stand up. Sit back down and repeat!
- Ensure the chair is not going to slip out behind you
- Perform 10 sit to stands 2-3 times per day.*
- Try not to use your hands if your balance is good enough for extra strengthening.
*Please consult your physician before performing any exercises to ensure they are appropriate for you.
Ready to improve your balance?
Schedule an appointment with one of our physical therapy specialists today.
References:
- Bergen G, Stevens MR, Burns ER. Falls and Fall Injuries Among Adults Aged ≥65 Years — United States, 2014. MMWR Morb Mortal Wkly Rep 2016;65:993–998. DOI: http://dx.doi.org/10.15585/mmwr.mm6537a2
- Stevens JA, Ballesteros MF, Mack KA, Rudd RA, DeCaro E, Adler G. Gender differences in seeking care for falls in the aged Medicare Population. Am J Prev Med 2012;43:59–62.
