AS WE GET OLDER, FALLS ALSO BECOME INEVITABLE CAUSING INJURIES, FRACTURES AND MAKES
The major cause is going out of Balance as we age. Remember the what the statistics claimed. 25% of all fall deaths occur in people over 65.
This inevitable can be prevented. Quite a lot is in our hands. How to prevent falls at old age :
*Maintain a balance now and for the many years ahead with Better Balance: Just simple exercises to improve stability and prevent falls. with better Ballance we can walk bend and stretch for work outs and exercises that will increase your stability and conﬁdence.
* To avoid trips, slips, and falls in your house and yard. fall-prooﬁng can be done at homes. – Like strong iron Bars/rails guiding & supporting in the rest rooms, long passages where there are no Furniture. One even in the Bed room wall.
- Make sure there is good lighting with light switches at the top and bottom of stairs and on each end of a long hall. ...
- Keep areas where you walk tidy.
* Know what medication you are and the possible side effects from them. Some medications are important to alleviate from some symptoms and diseases. So know how long it will last and be cautious.
To maintain regular balance and maintain healthy and fall free life there a re simple easy exercises Even before going to the extent aging, we can prepare ourselves much before.
1.Single leg exercise : https://www.verywellfit.com/single-leg-stance-exercise-for-better-balance-2696233
To perform the single leg balance test:
Stand upright with your feet together. Remain safe while performing the test; have a stable object like a chair or kitchen counter nearby so you can grab it if you start to feel unsteady.
Lift one foot off the ground. Do not to allow your legs to touch (this may give you extra stability).
Watch a clock to see how many seconds you are able to stand on one foot and record this number.
If you are able to stand on one foot for 60 seconds or greater, try the single leg stance test while standing on a soft surface like a pillow.
Once you have this baseline test result, practice the single leg stance balance exercise. As with the test, position yourself behind a chair or next to something stable.
Hold on to the chair back with both hands.
Lift one leg off the ground, slowly.
Maintain your balance while standing on one leg for 5 seconds.
Return to the starting position and repeat 5 times. Try to increase the time spent standing on one leg.
Perform with opposite leg.
As the single leg stance exercise becomes easier, you may be able to progress to more advanced balance exercises, but check in with your PT before trying anything too challenging.
Boost the intensity and challenge of the single leg stance exercise with these changes:
Hold onto the back of the chair with only one hand.
Stand near the chair for safety, but do not hold on.
Close your eyes while standing on one foot.
Stand on a soft, squishy surface like a pillow or a piece of foam.
Lift your leg off the ground one inch higher.
Perform the T-stance exercise, in which you extend your lifted leg out behind you, keeping your back and pelvis level.
There are a couple of other exercises also like HEEL RAISE, DYNAMIC BALANCE.
Al these exercises requires just 20 to 30 minutes and at any time - It is worth investing this time in the interest and prevention of falls , Hospitalisation and other complications. more