The risk of falls and fractures increases with age. Experts say fractures cause high morbidity and mortality in the elderly. While common fractures are of the wrist and spine followed by the hip and require surgery for the sole purpose of getting the patient out of bed and managing the pain, it is important to know ways to avoid it.

according to harvard healthEach year, more than 25 percent of adults age 65 or older fall, and 3 million people are treated in emergency departments for fall injuries. “And hence, incorporating specific exercises and physical activities into the daily routine can significantly improve muscle strength and reduce the risk of falls and thus these fractures,” Dr. Kiran Kharat, Senior Consultant Orthopedic Surgeon and founder director of the Arthritis and Joint Replacement Unit, Ruby Hall, told Times Now.

What are the dangers of falling?

According to Dr. Poonam Bajaj, Senior Consultant – Rehab, Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Hospital, falls can occur due to many reasons, and the most common reasons are of two types, which include:

Personal

decline in muscle strength especially in the lower body, declining vision, chronic medical conditions such as diabetes, and previous falls

Environment

These include shoes, indoor environments such as loose carpet or wet surfaces, outdoor-unstable surfaces, poor lighting, and medication. “Environmental factors can usually be easily modified by ensuring dry surfaces, grab bars and guard railings at home,” Dr. Bajaj said.

How can you prevent falls?

Doctors say that although it is not possible to completely prevent falls, there are several exercises that focus on balance and strength training that help reduce the risk. “The loss of muscle strength needs to be balanced by strength training exercises in the major muscle groups of the lower extremity such as gastrocnemius (calf muscle), quadriceps (thigh muscle), hip girdle muscles (gluteal muscles). It is also important to strengthen the muscles of the upper body – so that in the event of a fall or near fall – the upper limb can help strengthen and reduce the impact of the fall,” said Dr Bajaj.

According to Dr. Kharat, some recommended exercises are:

balance training

• Stand on one leg, heel to toe walking and tai chi
• strength training
• Squats, Lunges, Leg Press and Resistance Band Exercises
• flexibility and stretch
• yoga, pilates, or simple stretching exercises
• functional training
• Daily activities like getting up from a chair or climbing stairs were simulated

physical activities

walk fast

Aim for 30 minutes a day

swimming or water aerobics

Low-impact exercises for the health of your joints

cycling

Stationary bike or outdoor cycling.

dance based program

Fall-prevention programs such as “Moving Forward.”

However, Dr. Kharat says that you also need to follow some tips and precautions and it is always better to consult a health care professional before starting any new exercise program and include physiotherapy. There are also some additional fall prevention strategies and resources, including:

• Home safety modifications like guardrails and non-slip mats
• vision test and corrective glasses
• Medication management – ​​such as avoiding sedative medications
• Nutrition and Hydration Guidance

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