Balance and Fall Prevention

Approximately 30% of adults aged 65 and older are likely to fall in a given year. These falls can result in minor or major injuries that can lead to hospitalization or even death. Prevention of falls is possible with exercise and education on fall prevention.

typical causes:

Common causes for falls and fear of falling are multifactorial and can include a previous history of falls with or without injury, recent changes in medications, decreased endurance or strength, and having a feeling of falling. Changes in eyesight, and/or outdated lens prescription can also affect your balance. Other common causes for falls are diabetes or neuropathy, increased age, cognitive changes, and social isolation.

ways to reduce your fall risk:

Maintaining your overall body strength is the number one way to reduce your fall risk. Strength training is a progressive endeavor that can start in a seated position and progress to dynamic full-body movements. A physical therapist or personal trainer can create a personalized plan that will help increase strength, coordination, and balance. Make sure to keep your prescription glasses updated with regular visits to your eye care professional. Socialization with peers is also a way to reduce your risk of falling. Another factor that can reduce the risk of falls is education. Education of falls includes; where falls are likely to occur, risk factors, and steps you can take at home and in the community to keep yourself safe.

more details about our class:

Curious about what Balance and Fall Prevention class entails?

Our class is specially crafted to introduce you to a variety of exercises aimed at boosting your strength, endurance, balance, and confidence in preventing falls. Studies show that incorporating strength training is a key strategy in fall prevention. During our sessions, we utilize body weight and dumbbells for strength training while also educating you on risk factors that can contribute to falls and how to mitigate them.

Why should you consider joining our balance class?

Falls are often preventable, yet they remain a significant cause of injury, especially for individuals aged 65 and older in the United States. By participating in our class, you’ll not only enhance your balance and coordination but also reduce your risk of fall-related injuries, such as hip fractures, which can lead to hospitalization.

What can you look forward to when you join our Balance and Fall Prevention Class?

Our classes, spanning 50-60 minutes, run twice a week for 8 weeks. Our knowledgeable instructors are here to guide you through exercises, offering modifications for those who require additional support. Each session kicks off with a warm-up and ends with a cooldown, incorporating both seated and standing exercises. You’ll engage in strengthening exercises in various positions and balance exercises while standing close to a chair for added support. The classes also include an informative segment focused on understanding the causes of falls, identifying high-risk areas, learning about fall-related risk factors, and exploring strategies to minimize the chances of falling. We encourage active participation during these enlightening discussions.

Wondering who would benefit most from our Balance and Fall Prevention Class?

This class is ideal for individuals who are worried about their balance when standing or walking, have a fear of falling at home or in the community, desire to enhance their strength and endurance, or simply wish to gain insights into reducing the risk of future falls.

Join us today and take the first step towards a safer and more balanced future!

Balance and Fall Prevention: Stay Safe and Active as You Age

Ready to get moving? Contact us today to schedule an assessment.

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exercises that may help:

Marching in Place – Use the back of a chair or a kitchen counter for balance support if needed. As you march in place, raise your knees as high as comfortably possible. March in place for 30-60 seconds, elevating your heart rate.

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Arms Wide Open – In a seated position, place your arms in front of you, then open your arms wide. Hold this position briefly before returning your arms to the starting position. Make sure that you are sitting up tall and engaging your core for support. If you do not have a set of weights, you can use a can of soup or a water bottle for additional resistance. Complete 10-20 repetitions.

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Overhead Reaches – In a seated position, place your arms at shoulder height. One arm at a time, reach overhead. Hold this position briefly before returning your arm to the starting position. Make sure that you are sitting up tall and engaging your core for support. If you do not have a set of weights, you can use a can of soup or water bottle for additional resistance. Complete 10-20 repetitions.

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Side Lunges with Arm Reaches – Start with both feet pointing forward. With your left leg, lunge to the side and reach out with your hands, making sure your core muscles are activated. Return to the starting position. Complete 5-15 lunges with your left leg and then switch to opposite side of the chair to lunge with your right leg.

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