Fall prevention is for everyone! Now’s the time to incorporate these balance exercises into your routine.
Falls are a major risk to older adults. More than a quarter of people 65 and older fall each year. Some of these falls result in serious injury such as bone fractures and traumatic brain injuries. They can even cause oral and facial trauma. All falls decrease confidence in performing normal daily activities
“Falls are particularly dangerous in older adults, because they tend to be more debilitating and it takes seniors longer to recover,” said Dr. James S. Powers, a geriatrician with Vanderbilt Health’s geriatric care team. “And the longer a person is inactive, the harder it is to regain mobility.”
That’s why it’s critical to take steps to avoid falling in the first place. In addition to talking with your primary care provider about your health condition and medications that may cause dizziness, the U.S. Centers for Disease Control and Prevention’s STEADI program has a lot of advice about home safety such as having a vision examination, clearing your home of trip hazards, installing grab bars, having night lights in the bathroom, and choosing footwear with good traction and support. Exercise is another key element in falls prevention.
“Exercise is essential for improving balance and reducing the risk of falls,” Powers said. “Staying active can help older adults maintain strength, stability and confidence in their movements, making falls less likely.”
Even if you consider yourself active, it’s important to think about the types of activities you’re doing. For instance, walking or riding a bike is great, but it’s not everything. No single exercise can provide all the benefits necessary for preventing falls. For the best results, aim to include four types of exercises in your weekly routine: endurance, strength, balance and flexibility. This balanced approach is essential for fall prevention.
Endurance exercises
Endurance exercises are activities that increase your heart rate and improve cardiovascular health, which is crucial for overall stamina. If your health condition permits, endurance exercises can help you remain active without quickly tiring, reducing the risk of falls caused by fatigue. Examples include brisk walking, cycling, dancing, swimming and vigorous housework.
For safety, start slowly and gradually increase the intensity as your fitness improves. If balance is a concern, choose activities that offer support, such as walking in a pool or using a stationary bike. Aim to do endurance exercises at least three to four times per week to build and maintain stamina.
Strength training
Strength training involves exercises that build muscle strength, particularly in the legs, hips and core, which are needed for stable movement. Muscle strength helps you maintain control of your body’s position, especially when navigating uneven surfaces or standing from a seated position, two instances of significantly increased fall risk.
Common strength exercises include lifting weights of about 1-2 pounds, using resistance bands, or doing bodyweight exercises, such as sit-ups and assisted squats. Focus on controlled movements and avoid holding your breath, which can lead to lightheadedness. Start with light weights or resistance and gradually increase as strength improves, aiming for two to three days per week. A physical therapist can help you design an individual program to fit your personal circumstances.
Balance exercises
Balance exercises are specifically designed to improve stability and reduce the likelihood of falls. These exercises enhance coordination and body awareness, which can help you recover quickly if you stumble. Examples of balance exercises include standing on one foot, heel-to-toe walking and tai chi, a martial art practice that focuses on gentle, controlled movements.
When practicing balance exercises, be sure to have a sturdy support nearby, like a chair or table, especially at the start. Aim to perform balance exercises daily or as part of each exercise session, gradually challenging yourself to rely less on support as you improve.
Stretching
Stretching exercises improve flexibility, which helps maintain a full range of motion in the joints, making daily activities like reaching, bending and turning easier. Better flexibility reduces stiffness that can lead to unsteady movements, thus lowering the risk of falls.
Examples of stretching exercises include gentle neck tilts, shoulder rolls and calf stretches. Yoga is another excellent option, as it combines stretching with balance and body awareness. For safe stretching, remember to move slowly and never push to the point of pain. Stretching can be done every day, ideally after warming up muscles with a bit of light activity.
The importance of primary care
If you have questions about starting an exercise routine, a good next step is to talk to your primary care provider. It’s important to have a primary care provider to oversee all of your health care needs. As an overall category of health care, primary care includes the specialties of family and internal medicine, women’s health, geriatrics and pediatrics. A trusted partner in health and wellness, Vanderbilt Primary Care provides expertise in all of these areas.
