{"id":12870,"date":"2024-11-21T23:51:55","date_gmt":"2024-11-22T04:51:55","guid":{"rendered":"https:\/\/carehop.ca\/?p=12870"},"modified":"2024-11-21T23:52:00","modified_gmt":"2024-11-22T04:52:00","slug":"stay-active-stay-safe-how-exercise-reduces-fall-risk","status":"publish","type":"post","link":"https:\/\/carehop.ca\/fr\/blog\/stay-active-stay-safe-how-exercise-reduces-fall-risk\/","title":{"rendered":"Stay Active, Stay Safe: How Exercise Reduces Fall Risk"},"content":{"rendered":"\n[et_pb_section fb_built=\u00a0\u00bb1″ _builder_version=\u00a0\u00bb4.20.4″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.20.4″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb4.20.4″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||0px|||\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

November is Fall Prevention Month in Canada<\/a>. 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.<\/p>\n

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<\/a>. 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.<\/p>\n

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. <\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Why fall prevention for seniors is essential for independent living<\/h2>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

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.<\/p>\n

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.<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Who is at risk of falling?<\/h3>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Someone’s fall risk depends on one or a number of factors, including: <\/h4>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Balance issues<\/strong><\/p>\n

Your loved one’s balance might be affected by problems with their vision or cognitive conditions such as Alzheimer’s disease or dementia<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Problems with mobility<\/strong><\/p>\n

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 <\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Hazards in the home<\/strong><\/p>\n

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 <\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Positional low blood sugar<\/b><\/p>\n

This condition, also known as orthostatic hypotension, causes blood pressure to drop when the person stands up, potentially leading to dizziness<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Using multiple medications<\/strong><\/p>\n

If your loved one is on a mix of five or more medications, the risk of falling is believed to increase <\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Inadequate footwear<\/strong><\/p>\n

Walking in bare feet or in slippers that do not have a nonslip tread can increase the chances of severe injury due to falling<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Bathroom hazards<\/strong><\/p>\n

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<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]

Exercises that can help improve balance and prevent falls<\/h2>\n

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.<\/p>\n

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<\/a>. 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.<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″]

Watch the video below for examples and further instructions for these movements<\/strong><\/p>[\/et_pb_text][et_pb_video src=\u00a0\u00bbhttps:\/\/youtu.be\/MJLHMUa7WYs?si=954gY-SN8077CVsk\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″][\/et_pb_video][et_pb_accordion _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ toggle_icon=\u00a0\u00bb7||divi||400″ closed_toggle_background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb db_closeable=\u00a0\u00bbon\u00a0\u00bb db_initial_state=\u00a0\u00bball_closed\u00a0\u00bb toggle_icon__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb open_toggle_background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000″ box_shadow_style=\u00a0\u00bbpreset3″ box_shadow_vertical=\u00a0\u00bb11px\u00a0\u00bb use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb open_toggle_text_color=\u00a0\u00bb#D9005E\u00a0\u00bb toggle_text_color=\u00a0\u00bb#000000″][et_pb_accordion_item title=\u00a0\u00bbSingle Arm Reach\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb open=\u00a0\u00bbon\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″]

\"AIn 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.<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbTightrope Balance\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb open=\u00a0\u00bboff\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″]

Stand staggered with one heel in front of t\"Heel-toe,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.<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbHeel-Toe Walking\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"Tightrope<\/p>\n

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.<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbSit-To-Stand Squats\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"SeniorUsing 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.<\/p>\n

 <\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbSingle Leg Balance\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"SeniorStart 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.<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbMarching\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"aBegin 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!<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbSingle Leg Lift\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"MaleThere 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.<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbHeel Raises\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"SeniorStand 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.<\/p>[\/et_pb_accordion_item][et_pb_accordion_item title=\u00a0\u00bbMini Lunges\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″ open=\u00a0\u00bboff\u00a0\u00bb]

\"AThe 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 \u2013 but not too low. Come back and lunge with the other leg, completing 8 \u2013 10 per side.<\/p>[\/et_pb_accordion_item][\/et_pb_accordion][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″]

Additional Steps to Prevent Falls<\/strong><\/h3>\n

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:<\/p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbet_body_layout\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ sticky_enabled=\u00a0\u00bb0″]