Several exercises to prevent falls after age 65

As people age, they suffer from more and more health problems, such as heart disease, Alzheimer's disease, and diabetes. Falls are one of the main health risks for the elderly. According to statistics, one in four people aged 65 or above will experience a fall each year, and 3 million people are sent to the emergency room due to falls.

| Causes of falls

Many factors often trigger falls in the elderly. Tim Shukes, a physical therapist in Portland, Oregon, pointed out: "Sleepiness and dizziness caused by side effects of prescription drugs are often the cause of falls; the gradual weakening of calf muscles caused by a sedentary lifestyle can also easily lead to leg weakness when walking and standing."

Other causes of falls include:

Underlying factors, such as arthritis or neurological disease (pain, numbness, or tingling in the limbs leading to loss of stability);

Balance issues;

decreased reaction time;

Vision problems;

Hearing loss;

Potential hazards in the surrounding environment, such as messy floors, carpets, or slippery bathroom tiles.

The consequences of falls are worrying. The Centers for Disease Control and Prevention in the United States states that one in five falls will result in serious injuries, such as hip fractures or head trauma. Even more serious is that 32,000 elderly people die from falls each year.

| Prevention and treatment of falls

So, how to prevent and treat falls in the elderly? First, you need to diagnose and treat potential diseases that may cause falls with the help of a doctor, such as vision or hearing tests. In addition, eliminate potential dangers at home that may cause falls, and develop a regular exercise plan based on your own situation.

| Physical Assessment

Before starting an exercise program, it is best to discuss and evaluate with a doctor. A primary care physician or a specialist in a certain field is a good choice (such as an orthopedic surgeon or rheumatologist who is part of the patient's medical team). Alternatively, you can choose to go to a physical therapy facility. Physical therapist Palak Shah recommends: "If the patient has a history of falls, feels scared or unsafe, or has not exercised for a while, it is recommended to consult a physical therapist. Be sure to start exercising when your physical condition allows. A professional physical therapist can help patients identify problems, provide correct treatment methods, improve balance, and reduce the possibility of falls."

| Exercises to improve balance

1. Sit-Stand Training

Strong legs are important to prevent falls. Sit-to-stand exercises are a simple way to strengthen your leg muscles. They work multiple muscle groups, such as your abdominals, glutes, and thighs. First, sit comfortably in a sturdy chair that won't slide or roll. Lean your torso slightly forward with your hips facing forward and your feet flat on the ground. You can also place a table in front of you in case you need support. Try to evenly distribute your weight on your feet as you stand, then slowly sit back down. Repeat five times. Try not to use your hands unless you need the chair or your arms to help you at the beginning.

2. Stand with your heels raised

Another exercise to strengthen the lower limb muscles is to stand with your heels raised. This exercise is aimed at strengthening the calf muscles, which is very important for walking. You can easily complete this exercise by standing next to the kitchen counter. Place your hands on the counter, stand with your feet shoulder-width apart, lift your heels off the ground, and put your toes on the ground. It is recommended to do ten times in a set, three sets of training, three to four times a week.

3. Step training

Step-ups strengthen the muscles in the buttocks (glutes) and thighs (quadriceps in the front of the thighs and hamstrings in the back of the thighs). You can do this exercise with a small stool or by standing on a step with a handrail to prevent falls. Place your right leg on the step first, then lift your left leg up and lower it back down, making sure your right foot is on the step the entire time. Repeat 10 times with your right foot, then switch to your left foot (another 10 times). You can make this exercise easier or harder by changing the height of the step—lower steps are easier, higher steps are more difficult.”

4. Tandem standing exercise

Another great balance exercise is the tandem standing exercise. Place one foot in front of the other and imagine trying to balance on a beam. If this feels too difficult, move your feet slightly further apart until balance feels difficult but still possible. Also, feel free to touch or tap the sink or cabinet with your hands to maintain balance. It is recommended to hold the pose for 30 seconds and repeat three or four times.

5. Tandem walking

Tandem walking is a more advanced tandem exercise that is similar to imagining walking on a tightrope. If you feel you might be at risk of falling, make sure someone is with you before attempting this exercise. Walking with one foot in front of the other, with the heel of the front foot close to the toe of the back foot, is a method that helps you train your balance by shifting your center of gravity. Count how many steps you can take this way without losing your balance. Alternatively, try walking with your eyes closed for a short distance to further train your visual balance system.

6. Supine straight leg raise

This exercise requires you to lie on your back and strengthen your hip flexors, quadriceps, and core muscles. Tighten your abdominal muscles as if someone threw a ball at you and was about to hit you in the stomach. While keeping your abdominal muscles tight, lift your straight legs up toward the ceiling until they are parallel to your bent legs. Pause at the top and return to the starting position. Do 10 reps/set, resting for 30 seconds between sets. Repeat 2-3 sets each time, 3-4 times a week.

7. Back stretch

Stretching is important to keep your muscles flexible, which will help you react to uneven surfaces. After each workout, try to slowly stretch all muscle groups, including your back, shoulders, arms, and legs. Child's pose is a simple stretch for your back and hips, get on all fours, and face your palms toward the ground. Move your legs back to rest on your heels, bringing your forehead toward the ground as your tailbone gradually stretches back. Hold this position for about 10 seconds, taking a few deep breaths—in and out—before slowly returning to the starting position. Back stretches help with postural control, which can improve overall balance.

| Planned practice makes things more effective

Exercising two to three times a week to improve balance or strength is recommended, but it is important to note that regular daily exercise is very important. The guidelines recommend 150 minutes of moderate-intensity exercise per week, such as brisk walking, and this requirement does not need to be reduced with age. 150 minutes of exercise may seem like a long time, but if it is properly distributed, it only takes 30 minutes of exercise per day, an average of 5 days a week. Facts have also shown that this frequency of exercise can significantly improve balance ability and reduce the incidence of falls. Of course, regular exercise is essential to staying healthy and avoiding a variety of chronic diseases such as heart disease or diabetes that increase the risk of falls.