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Easy exercises to prevent falls-Improve your balance and coordination
account_circle Dr Kiran Palande 03-Aug-2022 chat_bubble 0 Comments person_add 0 Shares
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account_circle Dr Kiran Palande 03-Aug-2022
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Easy exercises to prevent falls-Improve your balance and coordination Getting active is one of the healthiest decisions you can make as you age, but it’s important to do it safely. Get medical clearance from your doctor before starting an exercise program, especially if you have a pre-existing condition. Ask if there are any activities you should avoid. Consider health concerns. Keep in mind how your ongoing health problems affect your body while performing exercise. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Listen to your body. Exercise should never hurt or make you feel lousy. put your routine on hold if a joint is red, swollen, or tender to the touch—the best way to cope with injuries is to avoid them in the first place. If you regularly experience pain or discomfort after exercising, try exercising for less time but more frequently throughout the day. Start slow and build up steadily. If you haven’t been active in a while, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. If you’re concerned about falling or have an ongoing heart problem, start with easy chair exercises to slowly increase your fitness and confidence. Prevent injury and discomfort by warming up, cooling down, and keeping water handy. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. This is much easier if you find activities you enjoy. Experiment with mindfulness. Instead of zoning out when you exercise, try to focus on how your body feels as you move—the rhythm of your breathing, the way your feet strike the ground, your muscles flexing, for example. Practicing mindfulness will improve your physical condition faster, better relieve stress and anxiety, and make you more likely to avoid accidents or injuries. Let’s get started... What if I fall again? I will be dependent on someone It is very natural to have such thoughts as we age, there is fear, we are less confident. Don't worry if you haven't done much exercise for a while – these balance exercises are gentle and easy to follow. Wear loose, comfortable clothing and keep some water handy. Build up slowly and aim to gradually increase the repetitions of each exercise over time. Consider doing the exercises near a wall or a stable chair just in case you lose your balance. A. Stand with your feet together, knees slightly bent. B. Step sideways in a slow and controlled manner, moving one foot to the side first. C. Move the other to join it. Avoid dropping your hips as you step. Perform 10 steps each way or step from one side of the room to the other. This involves walking sideways by crossing one foot over the other. A. Start by crossing your right foot over your left. B. Bring your left foot to join it. Attempt 5 cross-steps on each side. If necessary, put your fingers against a wall for stability. The smaller the step, the more you work on your balance. A. Standing upright, place your right heel on the floor directly in front of your left toe. B. Then do the same with your left heel. Make sure you keep looking forward at all times. If necessary, put your fingers against a wall for stability. Try to perform at least 5 steps. As you progress, move away from the wall. A. Start by standing facing the wall, with arms outstretched and your fingertips touching the wall. B. Lift your left leg, keep your hips level and keep a slight bend in the opposite leg. Gently place your foot back on the floor. Hold the lift for 5 to 10 seconds and perform 3 on each side. Use a step, preferably with a railing or near a wall, to use as support. A. Step up with your right leg. B. Bring your left leg up to join it. C. Step down again and return to the start position. The key for building balance is to step up and down slowly and in a controlled manner. Perform up to 5 steps with each leg. Stay fit, Stay strong Stay tuned for the next part! Read the article below to know about "How to Prevent Falls". Click on link below https://vayah-vikas.org/article-info/EASY-TIPS-ON-HOW-TO-PREVENT-FALLS/Mjk4 Here are few tips to avoid falls at home Immediately cleaning up water or anything which could be an obstruction on the floor using non-slip mats and rugs making sure all rooms, are well lit organizing your home so that climbing, stretching and bending are kept to a minimum, and to avoid bumping into things getting help to do things you're unable to do safely on your own not walking on slippery floors in socks or tights not wearing loose-fitting, trailing clothes that might trip you up wearing well-fitting shoes that are in good condition and support the ankle By Dr.Kiran A. Palande Cardiopulmonary Physiotherapist References nhs.uk. 2020. Balance Exercises. [online] Available at: <https://www.nhs.uk/live-well/exercise/balance-exercises/> 2020. [online] Available at: <https://www.youtube.com/watch?v=tx3Oc0SIZnI> Getting started safely
First I would like to talk about Improving Balance.
The most important risk factor related to aging is risk of falls due to loss of balance, which makes the elderly group less confident and there is fear inside them to perform certain activities. Apart from chronic illnesses, there are other reasons that make seniors more prone to falls. These include impaired eyesight, side effects of medications, and a decline in physical fitness. We know that individuals become less active as they become older because their bodies take longer periods to repair.
Falls are a main cause of morbidity and disability in the elderly. More than one third of people 65 years of age or older fall each other and in half of the cases the falls are recurrent.
Hence improving Balance and coordination plays an important role here.
These simple balance exercises can be done at home to help improve your health and mobility.
Sideways walking
Simple Grapevine
Heel-to-toe walk
One-leg stand
Step-up
