Falls in the elderly are a significant concern, especially as the risk increases with age and physical changes. Most falls occur within the home, such as in the bedroom, bathroom, or kitchen, and can result in minor injuries like bruises, abrasions, fractures, or even severe consequences, including fatalities.

Exercise to Prevent Falls
For the elderly, maintaining balance and mobility is crucial to reduce the risk of falls. Here are some recommended exercises to enhance balance and stability

Stand with Support Stand using both hands to hold onto a chair or support.

Lift one knee and hold it up for 3-5 seconds, aiming for stability.

Alternate legs and repeat this 10 times for three sets.

“After a fall in the elderly, there is often an associated risk of bone fractures, primarily due to decreased bone mass in older individuals, making bones more susceptible to fractures. Common sites for these fractures include the hip bone, spine, wrist, and shoulder. Complications that may follow include muscle weakness, joint issues, infections, reduced physical capabilities, bedridden conditions, and an increased risk of memory loss.

Exercise to Strengthen Leg Muscles
Exercising to strengthen leg muscles can significantly enhance stability and the ability to stand and walk more effectively.

Instructions:

Stand with support, using both hands to hold onto a chair or support.

Bend one knee and lift it to hip level, and then slowly lower it down. Stand firmly.

These exercises can be done for each leg, holding for 3-5 seconds, and repeating 10 times for three sets. Performing these exercises can help improve balance, stability, and reduce the risk of falls, especially among the elderly.”

“Factors that increase the risk of falls in the elderly, which require special attention, include individuals with chronic diseases such as diabetes and high blood pressure. These individuals often experience dizziness during position changes. It’s advisable to change positions slowly and cautiously. Additionally, it’s essential to create a clean and well-lit environment within the home, as older individuals often do not pay much attention to their movements within the house, and it’s a place where accidents can frequently occur.

Proper Position Changes:

Changing positions correctly and appropriately can reduce the risk of falls and stimulate muscle efficiency.

Transition from lying on your back to lying on your side.

Place both legs to the side of the bed.

Use your hands to push up and sit on the bed.

Sit at the edge of the bed with both hands holding onto the bed. Stand up when you are confident that there is no dizziness.”

These precautions can significantly reduce the risk of falls, especially in older individuals with underlying health conditions.