FALL RISK AND EXERCISES

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Fall facts
25-38% seniors over 65 fall each year. Falls frequency increases with age 1/10 falls cause severe Click to edit Master subtitle style injuries(hip &head)

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Behavi ouralri f ors sk act

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Multiple medications

qExcessive alcohol intake Click to edit Master subtitle and smoking style

Lack of exercises

Chronic illness(eg.parkinsons disease, arthritis,osteoporosis)

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Fall risk at home

Stairs
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with no hand rails

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Improp

er foot wear

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Throw rugs in a

walking Clilcck path C ik

icconttoa i on o a dd dd piccture pi ture

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Dim

lighting

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Narro

w passag es

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Pets

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Furnitu

res

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Cords

in a path

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Impact of falls

Nursing home

Disability and death

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dependency

Fear of FallingWarning
Signs
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Need to touch or hold onto things or people Walks very slowly Takes small steps Limited to edit Master subtitle style Click movement Expresses a fear of falling

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Prevention tips
Treat acute injury & underlying medical conditions
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Remove unnecessary medications

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Rehab, exercises, assistive devices Correct sensory impairments Environmental modifications & safety
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Make your home safer

Bathroomgrab bars for toilet and bathtub.use nonslippery tiles or mats.

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Ki chen t
Look at your kitchen and eating area. Move items in your cabinets. Keep things you use often onthe lower shelves Click to edit Master subtitle style (above waist level).
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If you must use a step stool, getone with a bar to hold on to.Never use chairs as step stools
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FLO O RS: Look at t foor he l i each r n oom

Ask someone to move furniture so your path is clear. Click to edit Master subtitle style
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Remove rugs or use rugs wont slip Pick up things on thefloor Always keepobjects off the flooroms.

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STAI AN D STEPS : RS
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Proper lighting

Handrails Click to edit Master subtitle style qFix loose rails

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BED RO O M S
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Place a lamp near to bed

Put a night light Click to edit Master subtitle style

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Make your home safer

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Get up slowly after you sit or lie down Improve the lighting in your home

ClickWear footwear subtitle style support inside and q to edit Master that give good outside

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Assistive Devices
Walkers: qimprove balance q reduce weight bearing qprovide 4-way stability Click to edit Master subtitle style Canes: qimprove balance qprovide support

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Assistive Devices contd

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Exer ses ci
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Strengthening Exercises

Click to edit Master subtitle style qBalance Retraining

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General fitness

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Beneft of exer ses is ci

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Increase bone density maintain/improve cardiovascular function Click to edit Master subtitle style Increase muscle strength improve posture,and flexibility improve balance and confidence
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Lack of exer ses ci

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loss of muscle and bone mass

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W eakness and post uralchanges

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D ecr ease car ovascul ft di ar i ness

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I eased f i ncr eelngs of anxi y, et f ear and depr essi on

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Aerobic exercises -Walking

Tips for walking
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Wear comfortable shoes and clothing. Start with a warm-up marching on the spot for 2 minutes
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W hen you w al k
The shoulders are relaxed and the arms gently swing.
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Look ahead, not down.

With eachedit Master subtitle style Click to step the heel lands first, then you push off on the toes.
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Finish with a warm-down marching on the spot for two minutes.

Enjoy yourself!
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Appr opri e exer se at ci sessi on

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Gradual warm up and cool down

Start slowly Click to edit Master subtitle style qRest in between exercise sessions
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Good physical support

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Cont act your doct i w hie or f l exer si you experi ci ng ence.. .

Dizziness Click to edit Master subtitle style qChest pain
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Shortness of breath

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Thank You! Have a Great Day!

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H ead M ovem ent s

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N eck m ovem ent s

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Trunk m ovem ent s

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Ankl m ovem ent e s

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G et i st onger by usi t ng r ng w ei ght cuf s f

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Fr ont knee st engt r heni ng exer ses ci

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Back knee st engt r heni ng exer ses ci

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Si hi st engt de p r heni ng exer ses ci

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Cal rai f ses hol support d

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Toe rai ses hol support d

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Bal ance
Sit to stand
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Part alsquat i s

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Backward walking with support

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Si dew ay W al ng ki
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H eelt t st o oe andi ng

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H eelt t w al ng o oe ki

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Si e limb standing ngl

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St eppi over obj s ng ect

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