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What Types of Exercises Help Seniors to Reduce Their Risk of Falling?

The older seniors get, the higher their risk of falling becomes. The consequences of falling can be far more serious than many people realize. Seniors and family caregivers can take some significant steps to reduce fall risk, however, especially by implementing an exercise plan and getting a little bit of help. Home care assistance can ensure that seniors remember to exercise as often as necessary and that seniors are safe in general.

Why Is Fall Prevention Important?

Focusing on fall prevention is absolutely vital for seniors as they age. Falls can lead to not only physical issues but also psychological ones. Falls can result in broken bones, brain injuries, loss of confidence, fear, and overall reduced quality of life. Seniors who want to maintain their independence can do so most effectively by reducing fall risk as much as possible. Seniors should talk to their doctors about what exercises are okay for them to start out trying.

Balance Exercises

Balance exercises are a great place to start with fall prevention. Focusing on improving balance and coordination also helps to improve posture. Some of the exercises to try include walking, yoga, and even gentle stretching. The exercises don’t have to be complicated in order to help seniors make improvements that benefit them.

Strength Training Exercises

Seniors tend to lose muscle tone as they age. Strength training exercises help to slow down muscle loss and can even help seniors to regain muscle. Bodyweight exercises are some of the easiest strength training exercises and seniors don’t need any additional equipment to do them. Resistance band exercises and small dumbbells are also good options.

Flexibility Exercises

Flexibility is another crucial part of avoiding a fall and seniors tend to lose flexibility as they age. Stretching exercises, like Pilates and yoga, are excellent for improving flexibility. They also help with balance, which can be important for seniors who want to maximize their exercise time. Flexibility exercises help to improve range of motion as well.

Cardio Exercises

As seniors improve their stamina and ability to exercise, they might want to start including options like cardio. Cardio exercises help to boost heart health, endurance, and overall strength. These are exercises like swimming, cycling, or brisk walking. Improving overall fitness helps to reduce fall risk while improving quality of life.

Exercises Related to Falling Safely

Another type of exercise that seniors might want to consider with a lot of support is exercises designed to help them fall safely. It’s best for seniors to do these types of exercises with lots of help to ensure they don’t get hurt. Home care providers and medical professionals can be a huge help with these types of activities because their goal is to keep seniors as safe as they can.

Having support and companionship from home care assistance can also be a huge win for seniors as they learn how to reduce their fall risks. Staying as safe as possible is a big goal for seniors to have, but it’s one that is achievable, particularly if seniors are focusing on building strength, balance, and flexibility through a personalized exercise plan.

If you or an aging loved one is considering home care assistance in Chandler, AZ, please call the caring staff at Golden Heart Senior Care of Scottsdale at (480) 284-7360. We are here to help!

Six Highly Effective Fall Prevention Tips for Seniors

Falls are something that seniors need to take seriously because they can lead to life-changing injuries and a loss of independence. There are plenty of proactive steps that seniors can take to prevent falls, however, and improve overall safety in their homes. Often it’s easier to keep seniors safe at home with the help of home care providers because they’re uniquely positioned to know what seniors need and how to help them stay as safe as possible.

Wear Solid, Non-slip Shoes

Wearing the right footwear is crucial for fall prevention. Seniors should opt for sturdy, well-fitting shoes with non-slip soles. Avoid high heels, open-back or loose-fitting shoes, and flip-flops, as they can increase the risk of trips and falls. Choosing shoes with low heels, good arch support, and non-skid soles helps seniors to have a solid foundation while they’re walking. Ensuring a proper fit is essential, as ill-fitting shoes can impair balance and stability.

Use Mobility Aids

Mobility aids can provide valuable support and stability for seniors. Using assistive devices such as canes, walkers, or grab bars can enhance balance and reduce the risk of falls. It is vital to choose the appropriate aid based on individual needs and consult with a healthcare professional for proper fitting and training on how to use them safely. Regular maintenance and adjustments should also be performed to ensure optimal functionality and safety.

Make Home Modifications

Modifying the home environment can significantly reduce fall hazards, too. Simple adjustments like installing handrails along staircases, adding grab bars in bathrooms, securing or removing loose rugs, improving lighting, and decluttering walkways can make a significant difference. Seniors should also ensure that commonly used items are within easy reach, reducing the need for stretching or balancing on unstable surfaces.

Build Strength and Balance

Regular exercise and activities that focus on strength and balance can improve stability and reduce the risk of falls for seniors. Engaging in activities such as walking, tai chi, yoga, or even water aerobics can help strengthen muscles, improve coordination, and enhance balance. Seniors should consult with healthcare professionals to develop an appropriate exercise plan tailored to their abilities and needs before starting a new plan for exercise.

Address Risk Factors

Identifying and addressing risk factors that contribute to falls is essential. Seniors should work with their doctors to manage chronic conditions, review medications for potential side effects or interactions that may affect balance or cognition, and undergo vision and hearing check-ups regularly. Maintaining overall health and addressing risk factors can significantly reduce the likelihood of falls.

Work with Home Care Providers

Elder care providers can play a vital role in fall prevention for seniors. These professionals can assist with daily activities, provide companionship, and offer support in navigating the home environment safely. They can help with mobility and transfer, provide medication reminders, and ensure the home is safe from hazards as much as possible. Collaborating with home care providers allows seniors to receive personalized assistance and care, enhancing their safety and well-being.

Preventing falls is absolutely an essential aspect of planning for the safety and independence of seniors. Family caregivers need to keep all of these tips in mind while they’re helping their aging adults to plan for future safety.

If you or an aging loved one is considering home care in Mesa, AZ, please call the caring staff at Golden Heart Senior Care of Scottsdale at (480) 284-7360. We are here to help!

There’s More to Home Safety Than a Clutter-Free Layout

You worry about your mom and dad being safe as they age at home. Their older home has multiple levels, including a basement laundry room. Arthritis, muscle weakness, and chronic health conditions make it harder for them to get around on their own.

While you can help out on weekends, you worry about home safety when you’re not there. How do you heighten home safety for them? Removing clutter is often the first thing families think of, but it’s not enough. Here are the other factors to consider.

Research Their Medications

Some medications are known to make you feel queasy. They can make you lightheaded and drowsy. Eating certain foods, taking over-the-counter supplements and remedies, or drinking alcoholic beverages with certain medications increases the risks of adverse side effects.

Go over the medications your mom and dad take. See if there are contraindications listed. If there are, make sure your parents know what they have to avoid. For example, your mom’s blood thinners may be less effective if she eats foods that are high in vitamin K, such as asparagus, broccoli, cabbage, and kale.

Arrange Rooms to Eliminate the Risk of a Fall

Look at the home layout. Your mom and dad have an older cape. Bedrooms are on the top floor, but the bathroom is on the main floor. If your parents need to use the bathroom in the middle of the night, they have to walk downstairs in the dark. If they turn on lights to be safer, it may wake them up, making it hard to go back to sleep.

If there is a room downstairs that you can convert to a bedroom, do so. It’s better to eliminate trips up and down the stairs at night.

Check Out Home Care Services

If your parents are prone to falling, support from home care aides is essential at certain times. It comes down to the times when your mom or dad is most likely to fall.

Your mom takes a blood thinner that makes her lightheaded for a couple of hours. She should have a caregiver with her after she takes it. She has the caregiver to watch her and make sure she’s okay on stairs, while walking around the house, or when taking a shower.

Suppose your dad has fallen in the past and can’t stand in the shower since breaking his ankle. A caregiver can be there to help him step out of the shower.

With home care, your parents have the help they need with ambulation, medication reminders, meals, household chores, and more. Call to learn more.

If you or an aging loved one is considering hiring home care in Phoenix, AZ, please call the caring staff at Golden Heart Senior Care of Scottsdale at (480) 284-7360. We are here to help!