Presentation on theme: "Exercise to Prevent Falls! Created by the Minnesota Safety Council with funding from the National Safety Council."— Presentation transcript:
Exercise to Prevent Falls! Created by the Minnesota Safety Council with funding from the National Safety Council
Information Sources for this Presentation The National Institute on Aging The Agency for Healthcare Research and Quality, U.S. Department of Health and Human Services Centers for Disease Control National Alliance for Caregiving
Falls are Life-Changing 30% of people over 65 and 50% of people over 80 fall each year. Falls are the #1 injury-related reason seniors enter the hospital. 90% of hip fractures are caused by falls. Falls cause injuries, deaths, loss of independence, fears that limit activities.
Basic Fall Prevention Tips Fall-proof your home. Check vision and hearing often. Review medications with physicians. Use assistive devices (cane, walking stick, walker) to feel steadier when walking. Wear rubber-soled, low-heeled shoes. Get active!
Why Stay Active Reduce the risk of chronic disease. Help manage serious health problems. Reduce the risk of falls. Increase the odds of living longer and living independent.
But I Don’t Exercise! It’s never too late to start! Make physical activity part of your every day life. Check with your physician before beginning a new physical activity program.
So What’s Moderate Activity? Just thirty minutes a day. Include four types of exercise: Endurance or cardiovascular Endurance or cardiovascular Strengthening Strengthening Balance Balance Flexibility Flexibility
Some Safety Tips Start slowly. Breathe! Monitor your exertion. Use safety equipment. Drink plenty of fluids. Keep your back straight. Warm up before stretching.
Any Time, Anywhere Exercises for Strength & Balance Walk heel to toe. Stand on one foot. Stand up and sit down without using your hands. using your hands.
Plantar Flexion Strengthens ankle and calf muscles. Improves balance. You can increase the challenge as you get stronger.
Knee Flexion Strengthens muscles in the back of your thigh. Do 8 to 15 repetitions with each leg. Add weights and modify to increase the challenge.
Hip Flexion Strengthens your thigh and hip muscles. You can increase the level of difficulty as you progress. Strengthening exercises also help improve balance!
Hip Extension Strengthens buttock and lower-back muscles. Remember to rest between sets. Increase the challenge as you feel ready.
Side Leg Raise Strengthens muscles at sides of hips and thighs. Important for balance. Add levels of difficulty at your own pace!
Be Gentle with Yourself! Build your endurance gradually. Start at a lower level of effort. You can divide your exercise into ten- minute sessions. Work to a goal of 30 minutes a day.
Helping Older Adults with Behavior Changes Establish open and direct communication. Listen and understand. Involve them in decision-making. Recognize their right to make choices and take risks. Talk about your concerns. Provide resources and explore options.
On Balance … Falls are a very real threat to older people. Falls can be prevented. Exercise to build strength, balance and flexibility and to reduce the risk of falls. Easy, effective and enjoyable exercises can add years of independence to your life.
Web Resources Minnesota Safety Council: http://www.minnesotasafetycouncil.org/seniorsafe http://www.minnesotasafetycouncil.org/seniorsafe National Institute on Aging: http://www.nia.nih.gov/ NIA Exercise Guide and Video: http://www.niapublications.org/exercisebook/bookandvideo.asp U.S. Fall Prevention Programs for Seniors: http://www.cdc.gov/ncipc/falls/default.htm http://www.cdc.gov/ncipc/falls/default.htm A Toolkit to Prevent Senior Falls: http://www.cdc.gov/ncipc/pub-res/toolkit/toolkit.htm
created by the Minnesota Safety Council with funding from the National Safety Council