Falls among the elderly can have severe consequences, often resulting in injuries that significantly impact their quality of life. However, there is a powerful tool that can help prevent these accidental falls and keep the elderly population safe and active – exercise. Specifically, exercise programmes focusing on improving strength, balance, and coordination have proven to be highly effective in reducing the risk of falls1 among the elderly. Let’s learn how these routines can actually help!
1. Strength Exercises
Strength exercises, including resistance training, play a crucial role in preventing falls among the elderly2. As we age, our muscle mass naturally decreases, leading to weakness and instability. Resistance training, involving activities like weightlifting or resistance bands, aids in building muscle mass and power to provide better support to the body.
By engaging in regular strength exercises, elderly individuals can significantly reduce the likelihood of falls by ensuring their bodies are better equipped to handle various physical tasks. Simple yet effective moves that can be practised daily include:
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- Bodyweight Squats: Begin by standing in front of the chair, lower your body until your glutes touch the seat, then push through your heels to return to standing, repeating for 10-15 reps to engage leg muscles effectively.
- Leg Raises: While sitting on a chair, straighten one leg and hold it in the raised position for a few seconds. Lower the leg without letting the feet touch the floor. Do 10-15 repetitions for each leg.
2. Balance Exercises
Balance exercises are specifically designed to improve one’s ability to maintain equilibrium, a fundamental aspect of fall prevention3. Simple activities like standing on one leg or walking heel to toe challenge the body’s balance systems. These exercises strengthen the core muscles and enhance proprioception, the body’s ability to sense its position in space.
With these movements, elderly individuals can train their bodies to react swiftly to avoid disturbances, reducing the risk of falls. Improved balance not only prevents falls but also enhances confidence, encouraging seniors to engage in daily activities without fear. Other balance-enhancing moves that can be considered are:
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- Single Leg Stands: Stand on one leg while holding onto a chair or countertop for support. Try to hold the position for 20-30 seconds, then switch legs. Repeat 3-4 times on each leg.
- Clock Reach: Imagine standing in the centre of a clock face with 12 o’clock directly in front of you and your feet at the centre. Without moving your feet, reach one arm straight out in front of you towards 12 o’clock, then return to the centre. Next, reach your arm out to the side towards 3 o’clock, then return to the centre. Continue this pattern, reaching towards 6 o’clock behind you, and 9 o’clock to your other side, always returning to the centre between reaches. Repeat this sequence for 10-12 reaches on each side.
3. Coordination Exercises
Coordination exercises, such as the ancient practice of tai chi, focus on body awareness and control. Tai chi combines slow, flowing movements with deep breathing and meditation, promoting harmony between the body and mind. This practice enhances muscle strength, flexibility, and balance, making it an excellent protective measure for the elderly. It also serves as an outstanding complement to physiotherapy rehabilitation, especially for individuals recovering from surgeries due to falls. Its gentle yet effective movements provide a low-impact way to rebuild strength and coordination after an injury.
Beyond tai chi, here are some activities that can significantly contribute to these protection efforts.
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- Dancing: Engage in dance routines that require footwork, turns, and arm movements. Dancing not only improves coordination but also adds a fun element to exercise. Consider dance styles like ballroom or line dancing.
- Physiotherapy Exercises: Work with a physiotherapist who can design exercises tailored to your specific challenges. These exercises often involve hand-eye coordination activities and precise movements to improve overall body control.
These exercises not only enhance physical capabilities but also boost confidence and independence, allowing seniors to lead active and fulfilling lives. By prioritising the well-being of our elderly population through regular exercise, we can reduce the incidence of falls, promoting a healthier and happier ageing journey for all.
Note: These beneficial exercises are not limited to just the elderly. For individuals who haven’t been exercising already, incorporating these recommendations provides an excellent starting point to promote overall well-being and an active lifestyle.
At The Movement Laboratory, we are dedicated to ensuring the well-being of the elderly community. Our specially crafted programmes are designed to enhance strength, improve balance, sharpen coordination, and boost flexibility. We believe that every step counts, every stretch matters, and every moment of effort shapes a future free from the fear of falls. Contact us today to know more!
References
1. Chan, W. C., Yeung, J. W., Wong, C. S., Lam, L. C., Chung, K. F., Luk, J. K., Lee, J. S., & Law, A. C. (2015). Efficacy of physical exercise in preventing falls in older adults with cognitive impairment: a systematic review and meta-analysis. Journal of the American Medical Directors Association, 16(2), 149–154. https://doi.org/10.1016/j.jamda.2014.08.007
2. Sherrington, C., Fairhall, N. J., Wallbank, G. K., Tiedemann, A., Michaleff, Z. A., Howard, K., Clemson, L., Hopewell, S., & Lamb, S. E. (2019). Exercise for preventing falls in older people living in the community. The Cochrane database of systematic reviews, 1(1), CD012424. https://doi.org/10.1002/14651858.CD012424.pub2
3. Gardner, M. M., Robertson, M. C., & Campbell, A. J. (2000). Exercise in preventing falls and fall related injuries in older people: a review of randomised controlled trials. British journal of sports medicine, 34(1), 7–17. https://doi.org/10.1136/bjsm.34.1.7