Falling and becoming weaker is not a normal part of aging. Let me repeat myself, falling is NOT A NORMAL PART OF AGING! Most people have the belief that as they get older they will become weaker and eventually fall. This is not true. Yes, most of the time falling is due to a lack of balance and strength, but falling is 100% preventable.
Our home care aide can help you with a fall prevention exercise program. You can create a simple work out routine with friends or family too. Don’t be afraid to do exercises that will improve your balance and reduce your risk of falling.
Some areas to focus on for balance are the ankles, legs, hips and core. The ankle joint is one of the most important balance joints as it responds to different terrains and allows the body to react to any sudden changes. Ankle rolls and pumps are the best way to stretch and exercise the ankle. Any exercises bending the knees to strengthen the quads are great for increasing balance as well! Marching while sitting or standing is a simple and easy exercise to strengthen the quads.
Practicing standing up from a chair or couch (or even the toilet) is essential to staying independent. This will help strengthen the legs as well! Hips are also an important body part for balance. You can buy a hula hoop, or pretend like you have one, and do hip circles to keep those hips strong and in motion!
Other simple ideas to avoid falling include; have a routine bathroom time to avoid having to hurry, keep your cords and carpets neat and out of the walkway, and have well lit walkways inside and outside your home.
Have you heard the saying, “An ounce of prevention is worth a pound of cure?” Don’t let anything keep you from living your normal life. Be aware of your surroundings and stay safe. Don’t have a sedentary lifestyle and you will enjoy NOT worrying about falling.
