Fall Prevention Program - Three
Steps to Help Prevent Falls
By: Mike Ross
Did you know that each year one in three people over the age of sixty
will experience a fall? Ouch! In this article, we will discuss a fall
prevention program that involves balance exercises, leg exercises, and
the elimination of tripping hazards in your home.
Your balance deteriorates as you age, mostly due to the fact that you
use that sense less and less as the years go by. To counteract this,
you need to start exercising your balance on a regular basis. This can
be done by standing on one leg or standing with one foot in front of
the other like you are on a balance beam.
Stand next to something you can hold on to, like a countertop or the
back of a couch, and try to balance for thirty seconds. As you wobble
slightly, you can touch your support if needed. You can do balance
exercises every day for a couple minutes.
Strong leg muscles are indispensable when it comes to preventing
falls. They also make the activities of daily life a lot easier. As
you age, you will lose about a half pound of muscle per year.
Exercising your leg muscles can slow that process.
The best way to strengthen your legs is to use them more. Go up and
down the stairs a few times each day. Take a walk. Practice getting up
from a recliner ten times in a row. The worst thing you can to is to
not use those muscles. They will slowly wither away, until one day you
won't be able to go up the stairs or get out of your recliner without
Reduce Tripping Hazards
You wouldn't think so, but most falls happen in the home. A lot of
these falls are preventable if you know what to look for. There are
three categories of tripping hazards. The first is things that are
part of your home, like frayed carpet, electric cords, and throw rugs.
The second category is clutter, like clothes you wore yesterday,
miscellaneous shoes, or magazines on the floor.
The last group of falls is caused by inadequate lighting. You should
be able to see what you are about to step on wherever you are in your
home, day or night. You don't want to have to walk across a dark room
to get to the lamp. Consider adding light switches or nightlights as
Take a tour of your home and eliminate any potential hazards. Then
start doing some leg exercises and balance exercises. These three
things, when used together, can greatly reduce your chances of
Mike Ross is an exercise physiologist who specializes in
senior health and fitness.You
exercises for balance
on your own at home in just ten minutes a day with his new book, The
Paul Susic M.A. Licensed
Psychologist Ph.D Candidate (Health and Geriatric Psychologist)