Fall prevention exercise program

So what are the different types of exercise a person must to do reduce the risk of a fall?  A balanced exercise program that focuses on functional abilities is what researchers recommend older adults practice.  Researchers have identified four types of exercise a person should be doing to reduce the risk of an accidental fall.  


1.  Balance training:  Obviously if a person wants to prevent a fall, s/he needs to practice balance training.  Tai Chi is an excellent way to increase awareness of body position in space and learn how to control your bodily movements but that is just one aspect of balance.


2.  Flexibility training:  Due to physiological changes associated with aging, our connective tissue loses elasticity resulting in less flexibility with age.  This stiffness is more evident in our lower body and affects our walking gait.  We need to stretch more as we age.  While some types of yoga is good for flexibility training,  holding some of the positions in yoga require strength.

3.  Strength training: Adults need lean muscle mass if they want to remain independent.  Unfortunately, we lose muscle mass as we age.  The best thing an older adult can do to reduce the risk of a fall is to strengthen her/his lower body muscles.   Strength training or resistance work, has amazing benefits for older adults and it's NEVER TOO LATE to benefit from regular strength training. 

4.  Endurance training:  Often, this type of training elevates the heart rate and has some cardiovascular benefits however I like to think of endurance training for older adults as total body movement sustained for 15 minutes or longer.  Increased endurance levels improve the ability to do activities of daily living without fatigue.  While walking is great exercise, it is not the only type of movement a person should be doing to remain independent.


So there it is...if you want to reduce the risk of an accidental fall, slip or trip, try to incorporate each type of exercise into your routine.  Don't get discouraged and give up...you can do the Basic 5 stretches featured in my Take 5 to Exercise DVD series anytime, anywhere. 


If you don't have any idea where to start, I recommend purchasing my new book, The Complete Guide to Fall Prevention.  My book describes the different types of exercise, provides step-by-step instructions and pictures of how to get started in a well-balanced exercise program designed to keep you independent.


Get moving to stay independent!
The Fall Prevention Lady