November is Fall Prevention Month in Canada. This is a time to raise awareness about the severe health outcomes that can happen from accidental falls and encourage individuals, the government, the business community, and others to take preventative measures against falls.
Falls are especially concerning among the older population. According to StatsCan, 5.5 percent of people aged between 65 and 69 experienced a severe fall-related injury in 2017 and 2018. Additionally, 9.6 percent of folks aged 85 and older reported a fall-related injury. As our population continues to age, these numbers are at risk of rising.
It’s imperative that adults 65 and older and their families and caregivers understand the serious health implications associated with accidental falls to allow our older loved ones to live independently at home safely and with confidence.
Why fall prevention for seniors is essential for independent living
When an older loved one falls at home, it can have a devastating impact on their overall well-being. For example, falls can result in chronic pain or a severe injury that may limit their short- or long-term mobility. Limited mobility might affect their social life, causing them to become isolated, lonely, and potentially depressed.
Additionally, your loved one might lose confidence after a fall, prompting them to cease physical activities or even desire to stay in bed out of fear of falling again.
Who is at risk of falling?
Someone’s fall risk depends on one or a number of factors, including:
Balance issues
Your loved one’s balance might be affected by problems with their vision or cognitive conditions such as Alzheimer’s disease or dementia
Problems with mobility
If the person has trouble walking due to foot health issues or if they use a cane to move around, they may be at risk of falling
Hazards in the home
The fall risk increases if the home is poorly lit or if tripping hazards such as boxes, electrical cords, or other items are blocking walkways
Positional low blood sugar
This condition, also known as orthostatic hypotension, causes blood pressure to drop when the person stands up, potentially leading to dizziness
Using multiple medications
If your loved one is on a mix of five or more medications, the risk of falling is believed to increase
Inadequate footwear
Walking in bare feet or in slippers that do not have a nonslip tread can increase the chances of severe injury due to falling
Bathroom hazards
Many accidental falls occur when older people get up from using the toilet without adequate support or shower in a tub not lined with anti-slip adhesives
Exercises that can help improve balance and prevent falls
Another factor that can lead to falling is having a sedentary lifestyle, thereby not exercising muscles that can help the person maintain balance. For example, as we moved out of the pandemic, when many older adults were encouraged to stay indoors, the risk of injury due to accidental falls increased as folks started getting out again.
Here are nine exercises designed to help older people strengthen their core and improve balance, courtesy of Sarah Lynn Ward, Senior Fitness Editor at Healthline. Please speak to your doctor before starting any new workout routine, and have a sturdy chair, counter, wall, or furniture nearby if you need assistance while exercising. It might also be a good idea to have a trusted friend, family member, or caregiver present to supervise.
Watch the video below for examples and further instructions for these movements
Single Arm Reach
In a comfortable stance, engage your core by pulling your belly button into your spine as you lift one arm at a time to the ceiling and bring it back down. Follow this by lifting your arm in a diagonal direction and then straight out to the side. Repeat each movement 10 times for each arm.
Tightrope Balance
Stand staggered with one heel in front of t
he other toe. Balance your weight between your feet and try to maintain your balance in this position. Lift one or both arms to the side and make small circles, 10 times per side, maintaining balance throughout the movement.
Heel-Toe Walking
Staying in the tightrope balance position, step one foot in front of the other, aligning your toe with the heel. Hold your arms out to the side and keep your chest out.
Sit-To-Stand Squats
Using a sturdy chair for balance if you need it, reach your arms out in front of you with your feet hip distance apart. Breathe in and slowly shift your weight forward into your feet. As you stand up, press into your feet and lift to a straight leg position. Then, slowly lower yourself back down again, reaching for the chair if you feel unsteady.
Single Leg Balance
Start with one foot planted firmly on the ground, pull in through your core, and lift the other foot off the ground. If it’s more comfortable, place your foot alongside your calf muscle. For added stability, extend both arms to the sides. Hold for 10 seconds, and if it is safe and you feel steady, gradually increase to 20 or 30 seconds on each side.
Marching
Begin by engaging through the core. Shifting the weight to one leg, lift the other knee in a marching position. Place it back down, shift, and go to the other leg, alternating from side to side for ten reps per side. If you want to try it without your hands, take your arms to the side. Keep that chair close by if you need it!
Single Leg Lift
There are three ways to do this movement: front, side, and back. You can also combine any two or all three! Holding onto your chair or another support object, engage your core, shift your balance to one leg, and lift the other leg straight but not very high. Slowly bring it down and repeat with the other leg. Always keep your core, spine, and standing leg as balanced as possible so that the lift of your leg doesn’t throw you off center. Do this eight times with each leg and, if you like, with each direction.
Heel Raises
Stand hip distance apart with your feet directly under you. Take a deep breath, engage your core, press down through the toes, and lift the heels up. Come back down and repeat 8 to 10 times. This movement not only helps balance but also strengthens your calf muscles.
Mini Lunges
The mini lunge is a functional exercise that helps you think about how you move when you bend over to pick something up. Hold onto a chair or a stool with one hand and step out slightly with one foot, propping up the back heel as you slowly lower into a lunge – but not too low. Come back and lunge with the other leg, completing 8 – 10 per side.
Additional Steps to Prevent Falls
Although these exercises are designed to strengthen your core and improve balance, they won’t provide complete protection against falling. Here are some additional steps you can take to minimize the risk:
- Take it slow when standing up from a sitting position
- Discuss medications and changes in your exercise routine with your doctor
- Have a family, friend, or caregiver remove trip hazards such as lamp cords, extension cords, and small floor rugs
- Keep walkways free from clutter
- Make sure the home is well-lit
- Install fall-prevention devices in the bathroom, such as a raised toilet seat, wall grab bars, anti-slip adhesives, and a shower stool
- Wear slippers with nonslip soles
Above all, report any fall mishaps to your doctor right away so they can properly assess any injuries. And remember, if you need quality eldercare support, call the team at CareHop.
Quality in-home elder care services in Toronto, Etobicoke, Mississauga, and Brampton
CareHop specializes in providing safe, professional eldercare services, including on-demand Alzheimer’s disease and dementia care, personal care and senior-friendly housekeeping that bring peace of mind to families who need support.
Contact us today for a free, no-obligation discussion to discover how we can help you with safe, cost-effective eldercare solutions.
