Exercise to Exercise to Prevent Prevent Falls!Falls!

Created by theCreated by the Minnesota Safety Council Minnesota Safety Council

with funding from the with funding from the National Safety CouncilNational Safety Council

Information Sources for this PresentationInformation Sources for this Presentation

The National Institute on Aging The National Institute on Aging The Agency for Healthcare Research and The Agency for Healthcare Research and

Quality, U.S. Department of Health and Human Quality, U.S. Department of Health and Human ServicesServices

Centers for Disease ControlCenters for Disease Control National Alliance for Caregiving National Alliance for Caregiving

Falls are Life-ChangingFalls are Life-Changing

30% of people over 65 and 50% of people 30% of people over 65 and 50% of people over 80 fall each year.over 80 fall each year.

Falls are the #1 injury-related reason Falls are the #1 injury-related reason seniors enter the hospital.seniors enter the hospital.

90% of hip fractures are caused by falls.90% of hip fractures are caused by falls. Falls cause injuries, deaths, loss of Falls cause injuries, deaths, loss of

independence, fears that limit activities.independence, fears that limit activities.

Basic Fall Prevention TipsBasic Fall Prevention Tips

Fall-proof your home.Fall-proof your home. Check vision and hearing often.Check vision and hearing often. Review medications with physicians.Review medications with physicians. Use assistive devices (cane, walking stick, Use assistive devices (cane, walking stick,

walker) to feel steadier when walking.walker) to feel steadier when walking. Wear rubber-soled, low-heeled shoes.Wear rubber-soled, low-heeled shoes. Get active!Get active!

Why Stay ActiveWhy Stay Active

Reduce the risk of chronic Reduce the risk of chronic disease.disease.

Help manage serious health Help manage serious health problems.problems.

Reduce the risk of falls.Reduce the risk of falls. Increase the odds of living Increase the odds of living

longer and living longer and living independent.independent.

But I Don’t Exercise!But I Don’t Exercise!

It’s never too late to start!It’s never too late to start! Make physical activity part of your every Make physical activity part of your every

day life.day life. Check with your physician before Check with your physician before

beginning a new physical activity beginning a new physical activity program.program.

So What’s Moderate Activity?So What’s Moderate Activity?

Just thirty minutes a day.Just thirty minutes a day. Include four types of Include four types of

exercise:exercise: Endurance or cardiovascularEndurance or cardiovascular StrengtheningStrengthening BalanceBalance FlexibilityFlexibility

Some Safety TipsSome Safety Tips

Start slowly.Start slowly. Breathe!Breathe! Monitor your exertion.Monitor your exertion. Use safety equipment.Use safety equipment. Drink plenty of fluids.Drink plenty of fluids. Keep your back straight.Keep your back straight. Warm up before stretching.Warm up before stretching.

Any Time, Anywhere ExercisesAny Time, Anywhere Exercises for Strength & Balance for Strength & Balance

Walk heel to toe.Walk heel to toe. Stand on one foot.Stand on one foot. Stand up and sit down withoutStand up and sit down without

using your hands.using your hands.

Plantar FlexionPlantar Flexion

Strengthens ankle Strengthens ankle and calf muscles.and calf muscles.

Improves balance.Improves balance. You can increase the You can increase the

challenge as you get challenge as you get stronger.stronger.

Knee FlexionKnee Flexion Strengthens Strengthens

muscles in the back muscles in the back of your thigh.of your thigh.

Do 8 to 15 Do 8 to 15 repetitions with repetitions with each leg.each leg.

Add weights and Add weights and modify to increase modify to increase the challenge.the challenge.

Hip FlexionHip Flexion

Strengthens your Strengthens your thigh and hip thigh and hip muscles.muscles.

You can increase You can increase the level of difficulty the level of difficulty as you progress.as you progress.

Strengthening Strengthening exercises also help exercises also help improve balance!improve balance!

Hip ExtensionHip Extension

Strengthens Strengthens buttock and buttock and lower-back lower-back muscles.muscles.

Remember to rest Remember to rest between sets.between sets.

Increase the Increase the challenge as you challenge as you feel ready.feel ready.

Side Leg RaiseSide Leg Raise

Strengthens Strengthens muscles at sides of muscles at sides of hips and thighs.hips and thighs.

Important for Important for balance.balance.

Add levels of Add levels of difficulty at your difficulty at your own pace!own pace!

Be Gentle with Yourself!Be Gentle with Yourself!

Build your endurance gradually.Build your endurance gradually. Start at a lower level of effort.Start at a lower level of effort. You can divide your exercise into ten-You can divide your exercise into ten-

minute sessions.minute sessions. Work to a goal of 30 minutes a day.Work to a goal of 30 minutes a day.

Helping Older Adults Helping Older Adults with Behavior Changeswith Behavior Changes

Establish open and direct communication.Establish open and direct communication. Listen and understand.Listen and understand. Involve them in decision-making.Involve them in decision-making. Recognize their right to make choices and take Recognize their right to make choices and take

risks.risks. Talk about your concerns.Talk about your concerns. Provide resources and explore options.Provide resources and explore options.

On Balance …On Balance …

Falls are a very real threat Falls are a very real threat to older people.to older people.

Falls can be prevented.Falls can be prevented. Exercise to build strength, Exercise to build strength,

balance and flexibility and balance and flexibility and to reduce the risk of falls.to reduce the risk of falls.

Easy, effective and Easy, effective and enjoyable exercises can enjoyable exercises can add years of independence add years of independence to your life.to your life.

Web ResourcesWeb Resources

Minnesota Safety Council: Minnesota Safety Council: http://www.minnesotasafetycouncil.org/seniorsafehttp://www.minnesotasafetycouncil.org/seniorsafe

National Institute on Aging: National Institute on Aging: http://www.nia.nih.gov/http://www.nia.nih.gov/

NIA Exercise Guide and Video: NIA Exercise Guide and Video: http://www.niapublications.org/exercisebook/bookandvideo.asphttp://www.niapublications.org/exercisebook/bookandvideo.asp

U.S. Fall Prevention Programs for Seniors: U.S. Fall Prevention Programs for Seniors: http://http://www.cdc.gov/ncipc/falls/default.htmwww.cdc.gov/ncipc/falls/default.htm

A Toolkit to Prevent Senior Falls: A Toolkit to Prevent Senior Falls: http://www.cdc.gov/ncipc/pub-res/toolkit/toolkit.htmhttp://www.cdc.gov/ncipc/pub-res/toolkit/toolkit.htm

created by thecreated by the Minnesota Safety Council Minnesota Safety Council

with funding from thewith funding from the National Safety CouncilNational Safety Council