Falls can be disastrous for older adults, possibly leading to immobility and loss of independence. The American Academy of Orthopedic Surgeons recommends that older adults engage in exercise that promotes strength, balance, agility and coordination.
Here is a great exercise to Aid in Fall Prevention.
Core Strengthening for Balance, Agility and Coordination:
Bridge on Stability Ball
3 sets of 10, Do 1 to 3 times per week
- Lie supine on a mat with legs extended and heels placed on top of a stability ball. Place arms long by your sides. Arms could be braced out to the sides of the body in a T position to give more assist.
- Tighten the buttocks and engage the abdomen and then push through the heels to raise the buttocks off the mat, creating a straight line from the heels to shoulders.
- Hold for 1 to 3 seconds, as tolerated, and lower back down to mat slowly with control.
Additional Tips for Preventing Falls:
- Remove throw rugs from your household.
- Remove clutter from hallways, staircases and other areas of heavy traffic in the home.
- Discuss any dizziness or vision changes with your physican – especially after a change in medication.
- Get regular eye examinations.
- Keep hallways and staircases well lit, and consider installing night lights in these areas.
- Wear flat, rubber-soled, nonslip shoes.
- Do the Ageless Vitality workout program 3 times a week to work on posture, strength and flexibility to help with balance.
- Try a T’ai Chi class.