In Home Fall Prevention Exercises and Strategies

Blog written by Galen Friesen, past Covell Care Intern and CSU Graduate.

In 2014, 28.7% of community-dwelling adults 65 years or older reported falling, resulting in 29 million falls [1]. Luckily, exercise is one of the most effective interventions for falls, and there are many modalities of exercise to pick from. The minimum requirement for exercise in elderly populations is 30 minutes a day, 5 days a week to see benefit [2]. Many individuals who have suffered a fall find themselves worried that if they engage in exercise they will fall again, however, it is more beneficial to begin a supervised exercise program than to completely avoid activity altogether.

First and foremost, always consult your primary care provider before starting a new exercise program; see if they have any recommendations as to what exercises would be most beneficial. Simple exercises that can be done at home include (use a chair or wall for extra stability if needed): single leg balancing, sit-squats, floor bridges, step-ups, bird-dogs, and planks. Explanations and pictures for these exercises can be found here: https://blog.nasm.org/fitness/exercise-tips-fall-prevention%E2%80%8E/. Another great resource would be your physical or occupational therapist, and they might even know a personal trainer or fitness class that they could refer you to.

Along with exercise, a great way to reduce the risk of falls in the home is to
reduce the number of obstacles in your environment – removing decorative rugs, keeping a clear floor, and providing space around corners and in walkways reduces the likelihood of environment induced falls. Take your time while transitioning from seated to standing and while entering rooms or turning corners to make sure you have a constant mindfulness about your center of balance.

[1 Grossman, D. C. (2018, April/May). Interventions to Prevent Falls in Community-Dwelling Older Adults US Preventive Services Task Force Recommendation Statement.
[2] Exercise – the Miracle Cure. (2016, June 16). Retrieved from http://www.aomrc.org.uk/reports-guidance/exercise-the-miracle-cure-0215/