Preventing a Common Problem: Falling

Many seniors may be so fearful of falling that they stay in their homes and miss out on life by not getting out and enjoying activities that can keep them healthy and happy.

Sometimes, well-meaning caregivers can compound the problem by saying "Look out! You might fall!" Instead, turn your thinking around and ask your elder "How's your balance?"

Kidding aside, falling is dangerous. It is a high cause of death for many older age groups, but the good news is that falls can be minimized by regular exercise that focuses on promoting balance and muscle tone.

Research has shown that lots of falls result from profound muscle weakness from not exercising. Besides increasing muscle tone, exercise can help prevent falls by increasing spatial awareness. Exercise helps to enhance one's social well-being, emotional outlook, confidence and self-esteem and increases mental efficiency by causing the blood to carry more oxygen to the brain. It also improves coordination, gross and fine motor skills, reaction time, and enhances poise, posture and grace. Research also shows that exercise has prevented injury in those who have fallen.

When you first begin to exercise, here's a fun stretch to try during the warm-up phase of a routine. Remember, before doing any exercise routine, go over it with your doctor to make sure it is appropriate for you. It is also imperative that any routine include stretching before and after, to prevent soreness and injury.

Sit in a stationary chair. Feet should be a comfortable distance apart and arms at your sides or hands resting on the knees or thighs, whatever works for you. Make believe you are on an elevator going up one floor at a time and stopping for a few seconds at each floor of a four story building.

• Stand up a little and hold, the first floor.
• Stand up a little further and hold, the second floor.
• Stand up further and hold, the third floor.
• Now stand up tall as the elevator reaches the top floor.
• Repeat, and come back to a sitting position.

Doing this activity every day increases the strength in the legs as well as provides the benefits earlier discussed.

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