Exercise for fall prevention

Falling can happen at any age, but it is most common among older adults, and serious injury can result from falls because of the physical changes that come with age.

With time, bones and muscles become weaker, and it becomes easier to lose balance. This leads to a higher risk of falling and serious vulnerability when falling. Studies have shown that falling and complications that occur due to falling are currently a leading cause of injury and even mortality among the 65-year-old population.

Because of all this, falling prevention is critical and can be necessary for older adults' health and quality of life. Many effective methods for fall prevention exist, including socio-economic questions concerning the availability and organization of space for older people and people with impaired movement or disabilities. Different questions regarding the effects of certain medications or supplements on this problem are also relevant.

Exercising as a method of prevention is efficient, cheap, and can be effective immediately. Skeletal muscles are sensitive to strength training, and losing muscle mass over the years can be compensated and regained. Exercises that focus on balance, walking, and leg muscle strength can help with fall prevention. Group or guided training at home can also have significant positive effects.

Some of the main exercises which can help in these cases are:

Exercises that focus on the strength of the leg muscles:

• Standing up from a sitting position (slowly lifting yourself out of the chair, helping yourself with the armrests if needed, or extending your arms in front of yourself, then slowly returning to the sitting position).
• Knee raises (holding onto something stable for balance, raising your knee to the height of your hip, and staying in this position for a few seconds; repeat with the other leg).
• Lunges (holding onto something stable for support, step forward with one leg and bend the other so that you will get closer to the ground with that knee; the front knee is facing forward and is bent; keep your back straight and return to the starting position using the same movement, repeat with the other leg).

Exercises that focus on improving stability:

• Stand on one leg (holding onto something stable, bend one knee behind you so that you will remain standing on one leg, then try to let go of the stable surface), or only gently hold it for support. Repeat with the other leg. If you see you will lose your balance, grab for the support.)
• Walking on the side (holding onto something stable, walking on the side a few steps, then returning in the opposite direction). Let go of the stable surface if possible, or hold it only gently; reach for it if you feel you will lose your balance.)
• Walking backward (holding onto something stable, walking backward, trying to keep your back straight, if possible, try to let go of the stable surface or hold it gently, reach for it if you feel you will lose your balance.)

Begin by doing every exercise 5 – 10 times, with short breaks in between; with time, you can do every exercise 10 times, two times a day. Feeling slight muscle soreness is ordinary; this is a sign that the muscles are working and active; the soreness shouldn’t be so bad that you have difficulty performing everyday activities; in that case, you should lower the intensity. Beginning slowly and paying attention to the physical sensations the next day can allow you to progress at an adequate pace.

If you want to improve your physical health or work on fall prevention, it’s always a good idea to consult a doctor or physiotherapist. This can help you gain the best insight into your body's state and what might work best for you.

This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.

Sun, M., Min, L., Xu, N., Huang, L., & Li, X. (2021). The effect of exercise intervention on reducing the fall risk in older Adults: A Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 18(23), 12562. https://doi.org/10.3390/ijerph182312562

What exercises can help seniors prevent falls? (2023, June 2). https://www.ncoa.org/article/what-exercises-can-help-you-prevent-a-fall/