Fall Prevention

In Canada falls are the second leading cause of hospitalizations.  Every 10 minutes in Ontario at least one senior visits the emergency room after a fall. 

Research from Simon Fraser University showed that:

• 41% of seniors fell due to shifting their weight improperly
• 25% caught their foot on a chair or table leg
• 21% fell from tripping or stumbling
• Only 3% fell from slipping

The main reason for most of these falls is a lack of leg power needed to shift weight when walking, climbing stairs, reaching, turning and recovering from a trip.
When the Vintage Fitness personal training team goes to meet clients in their homes, one of the most common issues that we discuss is strengthening their legs after a fall or reducing the fear of falling.  In the first of the fall prevention series I covered the most common reasons that people fall.  One of the key risk factors for a fall is lack of leg strength. 

Here are the best exercises to prevent falls:

Chair Squat

Benefits of the exercise

Builds leg strength

Tips

• Place your feet far enough from the chair that your knees line up over your ankles
• To make this exercise harder use hand-weights or do the movement slower

How many should I do?

• 10-15

Video:

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Side Leg Lift

Benefits of the exercise

Builds  hip and leg strength

Tips

• Standing behind a chair lift you leg from one side to the other like a pendulum
• Stand tall: don’t lean on the chair just use it to help with balance
• Keep your feet flexed as you lift them from side to side

How many should I do?

• 10-15.

Video:

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Calf Raise

Benefits of the exercise

Builds balance and lower leg strength

Tips

• To make this harder followed the video link  below which demonstrates single leg calf raises
• Stand tall: don’t lean on the chair just use it to help with balance

How many should I do?

• 10-15.

Video:

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Bridge

Benefits of the exercise: Builds hamstring (back of the leg) strength

Tips

• Place your feet flat on the floor close enough that you can graze your fingertips to the back of your shoe
• To make this exercise harder do the movement slower or hold at the top for a 10 seconds

How many should I do?

• 10-15

Video:

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This is a 12 week blog series discussing common medical conditions and exercise prescriptions for the older adult.

• Week 1: Dementia
• Week 2: Cardiovascular conditions
• Week 3: Fibromyalgia
• Week 4: Sciatica
• Week 5: Falls (This post)
• Week 6: Back injuries and conditions
• Week 7: Elbow injuries
• Week 8: Joint replacements
• Week 9: Shoulder injuries
• Week 10: Diabetes
• Week 11: Osteoporosis
• Week 12: Arthritis

If you would like a free consultation about how Vintage Fitness in home personal trainers could help you or your family member get stronger and more energized drop me a note erin@vintagefitness.ca

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise.