As we age into our golden years, one of the things we fear most is losing our independence. And one of the biggest causes of losing independence is fractures. A big example is a hip fracture, which often sends people to a nursing home and is linked to a shorter life span. Now, the question is what causes most fractures in older people. The answer is falling. There are several things you can do to prevent falls. We as physical therapists can do a formal strength and balance assessment, show you strengthening exercises, walking posture, and balance activities to help prevent future falls. Even if you haven’t fallen but feel you could reduce your risk of falling, here is one of the simplest most effective exercises you can do. It’s called the chair rise and it can be done almost anywhere. Do this daily to strengthen the muscles in your thighs and buttocks which can help keep you steady on your feet.
- Sit toward the front of a sturdy chair, knees bent, feet flat on the floor.
- Rest your hands on the seat on either side of you, back straight, chest slightly forward.
- Lean forward and exhale as you stand up, feel your weight on the front of your feet.
- Pause for a full breath in and out.
- Breathe in as you slowly sit down. Control it slowly all the way back into the chair. Do not plop or collapse down.
- Repeat 10 to 15 times. Increase to two sets as you are able.
The goal is to accomplish 2 sets without using your hands for assistance. This will increase your lower body strength, balance, thus reducing your risk for falls.
ProActive Physical Therapy and Sports Medicine has a successful fall prevention program. Please call us if you have any questions.