Posts tagged Vancouver Coastal Health

Exercising to reduce your risk of falling

Everyone is at risk for falls, no matter what your age is. Falls can happen at home, in the community, or while you are walking or doing other activities. The best activities to reduce falls include those that improve muscle strength in the legs and improve balance, posture, and stamina. Muscles tend to get weaker and balance becomes harder if we don’t continue to remain active.

Below is an excerpt from Vancouver Coastal Health’s “Prevent falls: Stay on your feet!” brochure on how to improve muscle strength and balance:

Check your leg strength:

  • Can you get out of a chair safely without using your arms?
  • Can you do it three times in a row?

Check your balance:

  • For safety, try this test while standing near the kitchen counter. Can you safely stand on one leg for 5-12 seconds without holding on to anything or anyone?

What you can do:

  • Get up from a chair three times in a row, without using your arms, whenever you can.
  • Go up and down stairs to keep your legs strong. Make sure you use the hand rail.
  • Walk as much as you can. If you become tired quickly or feel unsteady, a four-wheeled walker with a seat and a basket is a great idea. Have a professional help you buy the right one.
  • Bend and straighten your legs when you are watching TV. Add small weights to your ankles.
  • Mark out a walking path in your house if the weather is bad. Imagine you are walking to Hawaii.
  • Call your community centre, seniors centre, or church to find out what activity programs are offered.
  • Do a few exercises when you make yourself a cup of tea or get a glass of water.
  • See the Strength and Balance Exercises on the next page.
  • Make your activities fun.

Exercises

These simple exercises can help improve your strength and balance. Only do the exercises you feel safe and comfortable doing. It may be safer and easier to do just a couple of exercises at a time. If you have increased pain or a significant increase in shortness of breath, stop exercising immediately. Stand up straight. Hold onto the edge of the kitchen counter if you need to for safety. As this gets easier, try to hold on less.

Infographic showing exercises you can do at your desk

Here are some of the recommended physical activity programs, often found at your local community center:

  • Balance training, e.g., Tai Chi
  • Strength training – using weights or resistance
  • Walking
  • Water fitness
  • Dancing

Remember: Strength and balance can reduce your risk of falling by 50%.

Speak with your doctor or health care provider about any medical condition which may affect your ability to do these exercises.

Infographic showing exercises you can do at your desk

Please click here to read the full brochure or visit Vancouver Coastal Health Fall and Injury Prevention online at www.fallprevention.vch.ca.