Fall Prevention: Staying Strong Through Exercise

Fall Prevention Through Exercise

Maintaining strength and balance becomes increasingly vital as we grow older, to prevent falls and ensure we can continue to live a life of independence and wellbeing. It is never too late to build muscles strength, and as we age, one of the key areas to focus on is leg strength, as strong legs not only support overall mobility but also play a crucial role in preventing accidents, especially when it comes to walking or managing to rise from lower levels. As the saying goes: "use it, or loose it"  is true in this regard too. Preventing the loss of muscle mass is always the best option, whoever the good news is that more muscle strength can be gained, no matter your age. Research clearly states that a variety of exercises, including resistance exercises, cardio, and balance exercises and/or walking, helps improve muscle mass, strength, and functionality.

The Foundation: Strong Legs for Mobility and Stability

The relationship between strong legs and fall prevention is multifaceted. Strong leg muscles helps individuals to stand up easier from lower positions, such as from a low seat or the floor, reducing the risk of being unable to raising oneself. Additionally, strong leg muscles contribute to a more stable gait and making it easier to lift the feet when walking, ultimately decreasing the likelihood of tripping and falling. Starting with exercises at a level that is relevant for your fitness level is important, and to gradually advance the levels as fitness improves. Using a compact floor based leg exerciser, makes exercises at home accessible and at close reach, can be a good basic starting point.

Daily Walks: A Simple yet Powerful Exercise

One of the simplest yet very effective ways to build leg strength and stamina is through daily walks. Regular walking not only engages various muscle groups in the legs but also enhances cardiovascular health, exposes us to the sun and Vitamin D, which is also important for bone strength. Aim for a short daily walk, and gradually increasing the duration as your endurance improves. Choosing even, flat terrains is a good start, where a varied terrain can be added later, if you feel it is safe to do so, based on the individual strength and endurance. Doing this with a friend may make it more fun, or join a walking group in your area, if that helps with making it a regular occurrence. Having good footwear (women and men) is also important, which we talk more about in a later post. Using Trekking Poles can also be a good way of stabilising your gait, as well as engaging the arms and shoulders in the exercise.

The Power of Squats: Strengthening Lower Body Muscles

Squats is another way to increasing leg strength. Ensure to stay close to a sturdy object to hold on to if needed, such as a couch or a wall. To perform a squat correctly, stand with the feet a shoulder-width apart, lowering your body slowly by bending at the hips and knees, keeping your back straight, as if you pretend to sit down on a seat. You can also literally use a sturdy chair to sit down and stand up repeatedly, if this makes it more doable. Squats not only enhance leg strength but also contribute to improved balance. For more ideas of workouts for home, there are many books, as well as DVDs/videos, that are focusing on low-impact exercises for seniors.

Balance Exercises for Stability

Incorporating balance exercises into your routine is essential for preventing falls. Simple exercises like standing on one leg or heel-to-toe walking can significantly enhance stability. To start off, practice standing on one leg while holding onto a sturdy surface for support. As you become more confident, challenge yourself by holding the position for longer periods. Balance exercises engage the core and leg muscles, promoting overall stability. Sometimes it is good to start with doing excises while seated, e.g. doing "Chair Yoga", as this minimises the risks of falls and injuries, if you are a bit unsteady on your feet.

Group Exercise Classes: Strength in Unity

Group exercise classes can provide a supportive community atmosphere where seniors can engage in exercises specifically tailored to their needs.  In addition to enhancing physical strength and balance, these classes provide opportunities for social interaction, which may help reduce feelings of isolation and promote mental well-being.These classes can be found at all levels, where some start at the baseline of sitting down when doing exercises. Check with local community centres or fitness facilities for senior-friendly classes.

Modern Tools for Enhanced Fall Prevention: Apps and YouTube Videos

Another useful resource to access exercise tips and classes is to search online. YouTube is full of videos of "virtual classes" that may cater to the preferred exercise. Just google "exercises for seniors" to find some options.

There are also downloadable apps that can be used, such as  apps like Nymbl, which offer tailored exercise programs designed to improve strength, balance, and mobility and cognition. The app guides you through exercises, tracks your progress, and provides valuable insights into your overall fitness. By incorporating technology into your routine, you can make fall prevention exercises more engaging and effective.

Consistency is Key: Making Exercise a Daily Habit

Regardless of the chosen exercises, consistency is key. Aim for a routine that includes a mix of activities, such as walking, doing squats, and balance exercises. And make it fun! Doing exercises with a friend may help keep each other accountable. Consistent engagement in these activities not only strengthens the leg muscles but also boosts overall physical and mental wellbeing. Remember that taking a bike ride, dancing, cleaning the house, doing grocery shopping are also all exercises, so any physical activity is an opportunity to gain strength and independence.

In conclusion, the connection between exercise, particularly focused on building strong legs, and fall prevention for seniors is undeniable. However the exercises are done, ensure they are done safely, and gradually build up the advancement.  We may not be able to do the same tasks we used to, but it is never too late to build up muscle strength. The longer we wait to do so, the bigger the hurdle to get it back - but it is never too late. Embracing an active lifestyle, allows us to age with strength, confidence, and resilience.  

For a free download of a Safe at Home Checklist, click on link, where useful tips of equipment also is provided.