EXCERCISE
Falls are always a possibility for anyone, however, the older a person becomes falling becomes a much bigger risk to the senior's health and mobility.
A fall prevention and mobility program needs to address the various components of falling and mobility as set forth in detail elsewhere in this website. The one basic component of any integrated approach which shows a material reduction in the occurrences and reduced effects from experiencing a fall involves some form of exercise.
Some form of consistent physical activity is essential for senior health and for maintaining proper mobility as the person ages. People tend to become more and more limited in their physical activities as they age. It is crucial for seniors to maintain an adequate level of physical fitness and balance.
There is no one type of activity or exercise which is required. Each person is unique and the types of exercise and activity can vary to fit the individual's own lifestyle, specific health conditions, living environment and recreational preferences. The important thing is to consult with your doctor or other health care professional to make sure any specific type of exercise or activity is proper based on your unique medical and physical health level before beginning a specific exercise program.
Maximizing the exact nature and level of physical activity can be incorporated into many of a senior's day-to-day activities without requiring they go to a gym or attend some structured exercise class. Exercise and mobility can be enhanced by just focusing on getting the most benefit out of even common day to day activities. Vacuuming the floor, sweeping, dusting, washing the dishes, sitting at the kitchen table, even watching television can be used as opportunities to engage in activities which can enhance flexibility and maintain good physical conditioning.
Participation in some structured physical activity should not be neglected. The benefits of structured physical activities have a number of benefits for the senior some that extend beyond just the physical fitness component. These types of organized activities have the benefit of increased social interaction with others and maintaining the senior's connections to the wider community. Structured exercise helps keep the senior from becoming overly isolated and reduces the possibility of depression from developing.
Selecting the best type of exercise program is dependent on each individual's circumstance and situation. One size does not fit all. The senior's level of confidence in engaging in various types of exercise must be considered. If they are fearful or uncertain of their ability to engage in a certain level of activity then they should not feel forced. Even beginning on very light and even very basic types of physical movement or exercise can begin the process of confidence in slowly progressing to high levels. The most important point is just to begin and then to maintain that commitment not to stop, the issue of improvement and progression over time will tend to take care of itself.
The types of organized physical exercise or activities integrated into a fall prevention program tend to be those which maximize mobility, flexibility and physical strength. Types of activities which fall into these categories and which tend to be most appropriate for seniors include: dancing, tai chi, yoga, light weight training, water aerobics, structured walking program and even walking the dog. The particular type of exercise which the senior selects doesn't have to make them sweat to be effective.
An overview video outlining the benefits of exercise for preventing falls. Another video advises about how and how often during a week to do strength exercises.
Following are certain videos showing versions and adaptations of exercises tailored for seniors and a basic fall prevention and mobility context. Please remember these videos are for educational purposes only, you should consult with your physician to make sure you are healthy enough before beginning any exercise program. Please also read our organization's legal disclaimer for all information and videos presented.
A fall prevention and mobility program needs to address the various components of falling and mobility as set forth in detail elsewhere in this website. The one basic component of any integrated approach which shows a material reduction in the occurrences and reduced effects from experiencing a fall involves some form of exercise.
Some form of consistent physical activity is essential for senior health and for maintaining proper mobility as the person ages. People tend to become more and more limited in their physical activities as they age. It is crucial for seniors to maintain an adequate level of physical fitness and balance.
There is no one type of activity or exercise which is required. Each person is unique and the types of exercise and activity can vary to fit the individual's own lifestyle, specific health conditions, living environment and recreational preferences. The important thing is to consult with your doctor or other health care professional to make sure any specific type of exercise or activity is proper based on your unique medical and physical health level before beginning a specific exercise program.
Maximizing the exact nature and level of physical activity can be incorporated into many of a senior's day-to-day activities without requiring they go to a gym or attend some structured exercise class. Exercise and mobility can be enhanced by just focusing on getting the most benefit out of even common day to day activities. Vacuuming the floor, sweeping, dusting, washing the dishes, sitting at the kitchen table, even watching television can be used as opportunities to engage in activities which can enhance flexibility and maintain good physical conditioning.
Participation in some structured physical activity should not be neglected. The benefits of structured physical activities have a number of benefits for the senior some that extend beyond just the physical fitness component. These types of organized activities have the benefit of increased social interaction with others and maintaining the senior's connections to the wider community. Structured exercise helps keep the senior from becoming overly isolated and reduces the possibility of depression from developing.
Selecting the best type of exercise program is dependent on each individual's circumstance and situation. One size does not fit all. The senior's level of confidence in engaging in various types of exercise must be considered. If they are fearful or uncertain of their ability to engage in a certain level of activity then they should not feel forced. Even beginning on very light and even very basic types of physical movement or exercise can begin the process of confidence in slowly progressing to high levels. The most important point is just to begin and then to maintain that commitment not to stop, the issue of improvement and progression over time will tend to take care of itself.
The types of organized physical exercise or activities integrated into a fall prevention program tend to be those which maximize mobility, flexibility and physical strength. Types of activities which fall into these categories and which tend to be most appropriate for seniors include: dancing, tai chi, yoga, light weight training, water aerobics, structured walking program and even walking the dog. The particular type of exercise which the senior selects doesn't have to make them sweat to be effective.
An overview video outlining the benefits of exercise for preventing falls. Another video advises about how and how often during a week to do strength exercises.
Following are certain videos showing versions and adaptations of exercises tailored for seniors and a basic fall prevention and mobility context. Please remember these videos are for educational purposes only, you should consult with your physician to make sure you are healthy enough before beginning any exercise program. Please also read our organization's legal disclaimer for all information and videos presented.
Standing exercise involving slow movements help elements of balance. These types of activities are important to prevent falls and increase mobility. The following are examples of tai chi exercise:
Finally, here are some examples of floor exercise, the additional benefit of this type of exercise is that the senior can increase their comfort level on the floor, which can be important in the event of a fall, plus it can give more confidence in performing movements since the person is already lying down.
Websites of interest related to information contained on this page include
http://www.azstopfalls.org/site/PhysicalActivity.aspx
http://www.azstopfalls.org/site/PhysicalActivity.aspx
