According to the CDC, more than 1 in 4 people age 65 and older fall each year. And, falling once doubles the chances of falling again.
Even worse, after an older adult falls, lying on the floor for a long time or getting up incorrectly could cause additional injury – even if they weren’t seriously injured from the fall itself. More often, someone who isn’t able to get up or call for help may develop serious complications like dehydration, hypothermia, pneumonia, or pressure sores.
Knowing what to do if a fall does occur and practicing ahead of time will give them confidence that they’ll be able to help themselves and minimize injuries. Also, regularly doing fall prevention exercises will reduce the occurence for falls by strengthening key muscles and joints to improve balance and body awareness. No equipment is needed and these exercises can easily be done at home. With cooler temperatures impacting our region, the benefits of exercising indoors will improve overall health and wellness, including releasing those every important endorphins into the body. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.
Exercise can have other mental health benefits too. For example, focusing on your body’s movements during exercise may help distract you from upsetting thoughts. Setting and meeting exercise-related goals may also boost your confidence and sense of control.
While any amount of exercise can help relieve the symptoms of depression, regular exercise is best. Some types of exercise may be more beneficial than others. Aerobic workouts are most associated with positive results in treating depression. Aerobic exercise elevates your heart rate, which improves circulation in your brain. This helps promote healthy brain function and balanced brain chemistry. Aerobic exercise also provides many physical health benefits.
The Centers for Disease Control and PreventionTrusted Source encourage most adults to get at least 150 minutes of moderate-intensity aerobic activity per week. You can reach this goal by taking a brisk 30-minute walk around your neighborhood, five days a week. Other examples of aerobic activity include swimming, bicycling, and playing basketball. You should also schedule at least two sessions of muscle-strengthening activities per week. Weightlifting, yoga, and Pilates are examples of activities that strengthen your muscles.
The End Result: A range of factors can contribute to depression. Your brain chemistry is an important one. In many cases, you can improve your brain chemistry with something as simple as regular exercise. Getting 150 minutes of moderate aerobic activity per week is an important part of staying healthy. It can boost your mood and energy, while strengthening your muscles, lungs, and heart.
Here are 10 simple Fall Prevention Exercises Seniors can do at home.