Falls are a serious concern for older adults. Each year, 1 in 5 Americans aged over 65 experiences a fall. Falls should be avoided because one fall can cause injuries or isolation, which then makes another fall much more likely.
Fall prevention exercises for seniors can substantially reduce fall risk. The pleasant California climate provides an excellent setting to exercise outdoors.
By improving balance, strength, and coordination. Seniors in Chico, California, can stay active longer. Interested in learning more about effective balance exercises for seniors?
Read on for some senior fitness tips.
In 2021, there were over 3 million emergency room visits and 38,000 deaths among seniors due to falls. The best way to avoid being part of that statistic is to get regular exercise.
As we age, changes to our body and mind increase the risk of making a mistake, getting tripped up, or simply falling from weakness. Seniors here in Chico have had many close calls, or at least know someone who has experienced a fall.
Falls can cause injuries such as hip fractures, broken wrists, and, in unfortunate cases, head trauma. Such injuries can lead to long recovery periods and even longer stretches of reduced mobility.
The fear of falling is also a significant psychological effect. Falling takes its toll on mental well-being; seniors might retreat from social activities and hobbies, particularly those taking place in environments where another fall could happen.
Ironically, such fear-driven fall prevention strategies can increase the chances of another fall. By isolating themselves, seniors are letting their muscles weaken and their health decline, meaning they will be less fit to handle surprises like slippery floors or hidden obstacles.
But these falls are not inevitable with aging, and seniors can do various exercises that can enhance their health in the following ways:
According to the U.S. Preventive Services Task Force, exercise programs that include balance and strength training, such as tai chi, reduce falls in adults ages 65 and older who are at increased risk.
Here's how those exercises work:
These kinds of slow-paced exercises can also significantly boost emotional health.
Weak leg and core muscles make it hard to recover from an incident. Strengthening exercises can build muscle power.
Lower body weakness is one of the top risk factors for falls, so building muscle is an effective way to protect against falling. Strength exercises can also improve bone density, which is an added bonus because stronger bones are less likely to break.
Exercises that involve coordinated movements help the body maintain and improve its reaction time. As people age, reflexes can slow, but regular physical activity keeps those nerve connections sharp.
This means that if a senior in Chico trips on an uneven sidewalk, seniors can react with a quick step or a grab at a railing to prevent a fall.
Stretching and flexibility exercises can do a lot for senior safety. Flexible ankles, for instance, can make a big difference because if you misstep, flexible ankle joints might help you recover balance rather than twisting and falling.
Confidence building is an often-overlooked advantage of exercise. Seniors often report feeling more stable and less fearful of falling after participating in strength and balance exercises. This psychological component is critical to senior wellness.
Spending time outdoors is good for health, but the great outdoors is full of surprises. From gusty winds to uneven sidewalks.
According to the National Institute on Aging, older adults exercising outdoors should watch for uneven ground or sidewalks and carry a flashlight at night to improve visibility. A little preparation before stepping outside can prevent you from having a bad day.
Frequent fall prevention exercises for seniors that integrate flexibility, strength, balance, and coordination reduce the risk of falls and increase self-confidence for routine tasks.
Every week, seniors should try to do 150 minutes of moderate activity and do strength training at least twice per week.
The most important thing to us at Marbella Chico is safety. We use tried-and-true ways to keep people from falling, like handrails, automatic lighting, and fall prevention exercises for seniors programs. Our vibrant life events & activities keep our residents active and engaged in adventures and excursions that suit them.
This guarantee ensures the optimal wellness of all residents in our memory care and assisted living. The best way to understand our community is to see it for yourself. Contact us today and let's set up a tour.