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:  National Institute on Aging:  NIA Exercise Guide and Video:  U.S. Fall Prevention Programs for Seniors:  A Toolkit to Prevent Senior Falls:

created by the Minnesota Safety Council with funding from the National Safety Council