Health

Top Workouts To Prevent The Risk Of Falling

As we get older, our risk of falling increases. In fact, according to the Centers for Disease Control and Prevention, falls are the number one cause of death in older adults. And while there’s no guaranteed way to avoid a fall, there are some effective ways you can stay safe and healthy at work and at home. In this blog post, we’ll take a look at some top workouts you can do to prevent the risk of falling. From improving balance to strengthening your muscles, these workouts will help keep you safe and sound as you age.

What Is The Risk Of Falling?

Asian senior grandfather fainting and falling on the ground in the living room

If you’re looking to maintain a good balance and avoid falling, working out is a great way to start. While there are many different types of exercises that can help improve your balance, some of the best workouts for preventing falls include Tai Chi, Pilates, Yoga, and strength training.

While each individual’s risk of falling may be different, all these activities can help improve your overall balance and reduce the risk of falling. If you’re new to working out or just want to add another activity to your routine to help avoid falling, start with one of these workouts and see how it affects your balance.

Types of Workouts That Cause Risk of Slipping and Falling

Seniors in gym working out with battle ropes

There are a variety of types of workouts that can cause the risk of slipping and falling. Some exercises, such as those that involve high levels of intensity or forced reps, can lead to fatigue and decreased balance. Other exercises, such as those with improper form, may cause an individual to lose their balance and fall.

To reduce the risk of slipping and falling during your workout, it is important to choose an exercise routine that includes low-risk exercises along with those that pose a greater risk. For example, you could perform squats instead of step-ups for a higher-intensity workout but opt for spotter assistance when doing lunges or other lower-risk exercises. Additionally, be sure to use proper form when performing any type of workout; if you are not comfortable with an exercise, find someone who is familiar with the movement to help you complete it safely.

How To Reduce The Risk of Falling In Your Home

Senior Man Running on Stairs in Urban Setting

If you’re like most people, you probably take for granted the safety of your home. But fall prevention is important – not only to protect yourself but also to help keep your loved ones safe. Here are five exercises to reduce the risk of falling in your home:

1. Walk When Possible

Even if you don’t have time to work out on a regular basis, taking regular walks can help reduce your risk of falling. Walking not only helps keep your blood flowing but also strengthens your muscles and bones. Make sure you walk in a healthy way by using a timer to exercise for the same amount of time each day and gradually increase your mileage as you become more fit.

2. Use The Stairs Wisely

Don’t take the stairs two at a time! Taking the stairs one step at a time makes it easier to maintain balance and prevents falls from happening. And remember: always use caution when ascending or descending any staircase – be aware of what’s behind you and watch for dropped objects that could trip you up.

3. Keep Your Home Clean And Well-Maintained

A cluttered home is one that’s easy to trip over – make sure all surfaces are clear so there’s no place for someone to lose their footing. Plus, keep furniture sturdy and anchored to the floor so it can’t move around while someone is walking on it – this can easily cause someone to lose their balance. And lastly, clean up after yourself – a cluttered home is a sign that you haven’t taken the time to take care of your property.

4. Install Safety Lighting

Install outside lighting that’s designed to help prevent falls – this includes lights on the staircases, in hallways, and around corners. And if you have children or elderly relatives who might be more susceptible to falls, install nightlights in their bedrooms as well.

5. Use Home Safety Equipment

If you have any concerns about your own safety or the safety of those around you, don’t hesitate to call an expert. There is a variety of home safety equipment available that can help make your home safer for everyone in it. This includes alarms for doors and windows, railings and grabs bars, as well as sprinkler systems and smoke detectors.

How To Reduce The Risk of Falling In Your Office

Active senior woman having a sports workout

If you’re like most people, you probably spend a lot of time sitting in your office chair. But according to the Centers for Disease Control and Prevention (CDC), spending too much time in your seat can increase your risk of falling. That’s because sitting in a stationary position puts more pressure on your spine than standing or walking does.

To reduce the risk of falling in your office, try these exercises:

1. Stand up every 20 minutes and take a few steps. This will help stretch and strengthen your muscles and promote balance.

2. Practice rolling up your sleeves and stretching your arms out to the side whenever possible. This will help improve your circulation and keep you flexible.

3. Use an ergonomic chair that provides good support for your back and pelvis, and make sure the chair is properly positioned for optimum comfort.

4. Try to get up from your chair at least once per hour to move around and break the seated pattern. This will help reduce the pressure on your spine and keep you fit overall.

Conclusion

Falls are the leading cause of injury in older adults, and unfortunately, they can also lead to serious health issues. There are a few things you can do to reduce your risk of falling, and by following these tips you should be able to stay safe on the floor. Make sure to speak with your doctor about any pre-existing conditions that could make falls more likely, and make use of physical activity programs or devices to help improve balance and agility. In the end, it’s important to remember that prevention is always better than cure!