Some exercises can make you less likely to fall. They do this because they:
You can do these exercises anytime and almost anywhere. As you get stronger, you can hold each position longer or add light weights to your ankles. This will increase how effective the exercise is.
Try to exercise 2 or more days a week. Start off slowly and check with your doctor to make sure you are doing the right type of exercises for you.You may want to exercise on your own or join a group.
When you exercise, always make sure you breathe slowly and easily. Do not hold your breath.
You can do some balance exercises during everyday activities.
What it does: makes your calves and ankle muscles stronger:
What it does: makes your buttock and lower back muscles stronger:
What it does: makes your thigh muscles stronger and may decrease knee pain:
What it does: makes it easier for you to move around:
Walking is a great way to improve your strength, balance, and endurance.
Tai Chi is a good exercise for healthy adults to help develop balance.
Simple movements and exercises in a swimming pool can help improve balance and build strength.
If you have pain, dizziness, or problems breathing during or after an exercise, stop and talk with your physical therapist, nurse, or doctor.
Instability of geriatrics. In: Duthie EH, Katz, PR, Malone ML, eds. Practice of Geriatrics. 4th ed. Philadelphia, Pa: Saunders Eleseverier; 2007;chap17.
Rose DJ, Hernandez D. The role of exercices in fall prevention for older adults. Clin Geriatr Med. 2010 Nov:26(4):607-31.
Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M. Health Solutions, Ebix, Inc.
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