Fitness: A Key to Fall Prevention

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<A HREF= " http://www.lifelinesys.ca/english/publications/fitness.html " >Fitness:

A Key to Fall Prevention</A> Fitness: A Key to Fall Prevention

Keeping Active Helps Prevent Falls " Treatments including exercise for elderly

adults can reduce the risk of falls. " 1. " Staying physically active and

exercising regularly can help prevent or delay some diseases and disabilities

as people grow older. Older people of all ages have much to gain from staying

active. " 2. You don't have to go to a gym to exercise:

Walking

Gardening

Household chores are physical activities that keep you moving, active and

fit. Major Benefits of Staying Active:

Maintains muscle strength

Strengthens bones, slowing down the process of osteoporosis

Keeps joints, tendons and ligaments more flexible, making it easier to move

around

Increases energy

Strengthens heart and lungs

Promotes a sense of well-being " If exercise could be packaged into a pill, it

would be the single most widely prescribed and beneficial medicine in the

nation. "

N. , MD. Former Director, National Institute on Aging

Exercises from a Sitting Position

Note: Use the back of a sturdy chair without wheels or a kitchen counter for

balance. Start slowly and build number of repetitions gradually. Be sure to

consult with your physician before beginning an exercise program. The

exercises suggested here do not substitute for a program provided by your

healthcare practitioner.

Neck Stretches

A. Side bending: Tilt head sideways as if to touch ear to shoulder:

Right - Hold 10 s*; 10 reps**

Left - Hold 10 s; 10 reps B.Chin to chest: Bend chin forward to chest:

Hold 10 s; 10 reps

Ankle Range of Motion

Point toes up as far as possible and then down as far as possible: Both - 20

reps

Rotate Feet Clockwise - 20 reps

Rotate Feet Counter Clockwise - 20 reps

Back Stretching and Strengthening

Legs apart, place hands on each side of right knee. Slide hands from knee to

ankle and return to upright sitting position. Right knee - 10 reps

Left knee - 10 reps

Knee Extension

Straighten knee, pause and then lower foot back to floor: Right - 10 reps

Left - 10 reps

Arm Raises

Raise arm up, pause at top for 2 seconds and bring down: Right only - 10 reps

Left only - 10 reps

Both arms - 10 reps

Small Kicks

Straighten and bend knee (as in a kicking motion). Right - 10 to 15 reps

Left - 10 to 15 reps

Rowing

Make sure to sit as straight as possible. Place arm straight out in front and

then pull arm back with elbow next to your side. Right arm - 10 reps

Left arm - 10 reps

Both arms - 10 reps

Seated Marching

Alternate lifting knees to chest as if marching. 10 to 15 reps

* s = seconds

** reps = repetitions

Exercises from a Standing Position

Note: Use the back of a sturdy chair without wheels or a kitchen counter for

balance. Start slowly and build number of repetitions gradually. Be sure to

consult with your physician before beginning an exercise program. The

exercises suggested here do not substitute for a program provided by your

healthcare practitioner.

Calf Stretch

Hold back of chair. Step back with right foot; keeping foot straight. Lean

forward, keeping right heel on floor.

Right: Hold 30 s - 3 reps

Left: Hold 30 s - 3 reps Heel Raises and Toe Raises

Stand straight, feet should with apart, raise up on toes, pause, then lower

back down. Then lift toes, keeping heels flat, lower back down. Right and

left together - 10 reps

Lateral Leg Swing

Hold back of chair. Move right leg straight out to side with out bending knee

or waist. Keep toes pointed forward. Right - 10 reps

Left - 10 reps

Mini-Squats

Hold back of chair. Bend knees as far as comfortable. Keep back and head up

straight and behind toes as in diagram. Return to standing position. 10 reps

Hip Flexion & Extension

Hold back of chair and bring right knee up as close to chest as possible,

trying not to bend at the waist. Slowly lower leg and swing straight behind

you without bending knee. Lower to starting position. Right - 10 reps

Left - 10 reps

Side to Side Sway

Keeping your feet on the ground, should width apart, slowly shift whole body

from side to side. Stand as straight as possible. 10 reps

Consultant: Troy Vannucci, Registered Physical Therapist

Lifeline, the leading personal response service, ensures that help is

available at the press of a button, 24-hours-a-day, 365-days-a-year.

Lifeline supports fitness activities that help subscribers maintain good

health and mobility - important factors for independent living.

Physical activity helps maintain the ability to live independently and

reduces the risk of falling and fracturing bones.3

Lifeline gives subscribers the confidence to continue living at home and

extends the time they can live at home safely.4

For more information on the Lifeline service, call 1-800-LIFELINE.

1. Province, A. Ph.D. et al., " The Effects of Exercise on Falls in

Elderly Patients, " Journal of the American Medical Association, May 3, 1995,

Vol. 273, No. 17, 1341-1347.

2. Dutta, C., Ph.D., Ory, M., Ph.D. Co-Chairpersons, et al., Exercise: A

Guide from the National Institute on Aging. What Can Exercise Do For Me?,

National Institute on Aging, 1998.

3. 1996 Surgeon General's Report on Physical Activity and Health (S/N

6).

4. Ruchlin HS, JN, " Cost-Benefit Analysis of an Emergency Alarm and

Response System: A Case Study of a Long-Term Care Program " , Health Services

Res, 1981;16(1):65-80. © Lifeline Systems, 2000. All Rights Reserved.

95 Barber Greene Road, Suite 105

Toronto, Ontario, Canada

M3C 3E9

[Guest guest]

<A HREF= " http://www.lifelinesys.ca/english/publications/fitness.html " >Fitness:

A Key to Fall Prevention</A> Fitness: A Key to Fall Prevention

Keeping Active Helps Prevent Falls " Treatments including exercise for elderly

adults can reduce the risk of falls. " 1. " Staying physically active and

exercising regularly can help prevent or delay some diseases and disabilities

as people grow older. Older people of all ages have much to gain from staying

active. " 2. You don't have to go to a gym to exercise:

Walking

Gardening

Household chores are physical activities that keep you moving, active and

fit. Major Benefits of Staying Active:

Maintains muscle strength

Strengthens bones, slowing down the process of osteoporosis

Keeps joints, tendons and ligaments more flexible, making it easier to move

around

Increases energy

Strengthens heart and lungs

Promotes a sense of well-being " If exercise could be packaged into a pill, it

would be the single most widely prescribed and beneficial medicine in the

nation. "

N. , MD. Former Director, National Institute on Aging

Exercises from a Sitting Position

Note: Use the back of a sturdy chair without wheels or a kitchen counter for

balance. Start slowly and build number of repetitions gradually. Be sure to

consult with your physician before beginning an exercise program. The

exercises suggested here do not substitute for a program provided by your

healthcare practitioner.

Neck Stretches

A. Side bending: Tilt head sideways as if to touch ear to shoulder:

Right - Hold 10 s*; 10 reps**

Left - Hold 10 s; 10 reps B.Chin to chest: Bend chin forward to chest:

Hold 10 s; 10 reps

Ankle Range of Motion

Point toes up as far as possible and then down as far as possible: Both - 20

reps

Rotate Feet Clockwise - 20 reps

Rotate Feet Counter Clockwise - 20 reps

Back Stretching and Strengthening

Legs apart, place hands on each side of right knee. Slide hands from knee to

ankle and return to upright sitting position. Right knee - 10 reps

Left knee - 10 reps

Knee Extension

Straighten knee, pause and then lower foot back to floor: Right - 10 reps

Left - 10 reps

Arm Raises

Raise arm up, pause at top for 2 seconds and bring down: Right only - 10 reps

Left only - 10 reps

Both arms - 10 reps

Small Kicks

Straighten and bend knee (as in a kicking motion). Right - 10 to 15 reps

Left - 10 to 15 reps

Rowing

Make sure to sit as straight as possible. Place arm straight out in front and

then pull arm back with elbow next to your side. Right arm - 10 reps

Left arm - 10 reps

Both arms - 10 reps

Seated Marching

Alternate lifting knees to chest as if marching. 10 to 15 reps

* s = seconds

** reps = repetitions

Exercises from a Standing Position

Note: Use the back of a sturdy chair without wheels or a kitchen counter for

balance. Start slowly and build number of repetitions gradually. Be sure to

consult with your physician before beginning an exercise program. The

exercises suggested here do not substitute for a program provided by your

healthcare practitioner.

Calf Stretch

Hold back of chair. Step back with right foot; keeping foot straight. Lean

forward, keeping right heel on floor.

Right: Hold 30 s - 3 reps

Left: Hold 30 s - 3 reps Heel Raises and Toe Raises

Stand straight, feet should with apart, raise up on toes, pause, then lower

back down. Then lift toes, keeping heels flat, lower back down. Right and

left together - 10 reps

Lateral Leg Swing

Hold back of chair. Move right leg straight out to side with out bending knee

or waist. Keep toes pointed forward. Right - 10 reps

Left - 10 reps

Mini-Squats

Hold back of chair. Bend knees as far as comfortable. Keep back and head up

straight and behind toes as in diagram. Return to standing position. 10 reps

Hip Flexion & Extension

Hold back of chair and bring right knee up as close to chest as possible,

trying not to bend at the waist. Slowly lower leg and swing straight behind

you without bending knee. Lower to starting position. Right - 10 reps

Left - 10 reps

Side to Side Sway

Keeping your feet on the ground, should width apart, slowly shift whole body

from side to side. Stand as straight as possible. 10 reps

Consultant: Troy Vannucci, Registered Physical Therapist

Lifeline, the leading personal response service, ensures that help is

available at the press of a button, 24-hours-a-day, 365-days-a-year.

Lifeline supports fitness activities that help subscribers maintain good

health and mobility - important factors for independent living.

Physical activity helps maintain the ability to live independently and

reduces the risk of falling and fracturing bones.3

Lifeline gives subscribers the confidence to continue living at home and

extends the time they can live at home safely.4

For more information on the Lifeline service, call 1-800-LIFELINE.

1. Province, A. Ph.D. et al., " The Effects of Exercise on Falls in

Elderly Patients, " Journal of the American Medical Association, May 3, 1995,

Vol. 273, No. 17, 1341-1347.

2. Dutta, C., Ph.D., Ory, M., Ph.D. Co-Chairpersons, et al., Exercise: A

Guide from the National Institute on Aging. What Can Exercise Do For Me?,

National Institute on Aging, 1998.

3. 1996 Surgeon General's Report on Physical Activity and Health (S/N

6).

4. Ruchlin HS, JN, " Cost-Benefit Analysis of an Emergency Alarm and

Response System: A Case Study of a Long-Term Care Program " , Health Services

Res, 1981;16(1):65-80. © Lifeline Systems, 2000. All Rights Reserved.

95 Barber Greene Road, Suite 105

Toronto, Ontario, Canada

M3C 3E9