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Tips for Fall Prevention

Tips for Fall Prevention

Did you know that one in four adults over 65 sustains a fall each year? While not every fall results in injury, many do, leaving people with fractured hips, broken bones and concussions. Luckily, there are preventative measures you can take to lower the risk of slips and falls as you age. Cast away the fear of slipping or falling and improve your strength, balance and mobility with these fall prevention strategies.

Strength and Balance Exercises 

As much as we hate to admit it, our strength and balance often deteriorate as we age. But it doesn’t have to! By implementing simple strength and balance exercises into your daily routine, you’ll be able to take on the day without the worry of a slip or fall. Here are a couple of great moves to improve your balance, strength and mobility:

Exercise one - single stand leg

  • Single Leg Stand 
    • With a chair beside you, stand with your feet shoulder-width apart.
    • Standing tall and keeping one hand on the chair, lift one foot off the ground (about 6-12 inches above the ground).  
    • Hold this position for 30 seconds and repeat on the other leg.
    • Repeat 2-4 times. 

Exercise two - sit to stand

  • Sit-to-Stand
    • Grab a chair and start in a seated position with the knees stacked over the feet at a 90-degree angle.
    • If necessary, have a wall or sturdy piece of furniture nearby for stability. 
    • Pushing through your heels, stand straight up.
    • Returning to the starting position, sit back down in the chair.
    • Repeat 10 times.
Fuel Your Body

The simplest way to keep our bodies happy and healthy is by fueling ourselves with all the necessary vitamins and nutrients. Osteoporosis grows more common as we age, making it more critical than ever to take care of our bones. Adding more calcium to your diet is a great way to limit the effects of osteoporosis, and there are plenty of food sources to supply you with a sufficient amount of calcium. Try adding these calcium-rich foods to your diet:

  • Almonds
  • Cheese
  • Broccoli
  • Fish
Regular Chiropractic Care

Our bodies are like machines. Without proper maintenance, they can’t work as well as they’re designed to. Seeking regular chiropractic care is a great way to keep our spines in the best shape possible. And when our spines are aligned, our bodies can work at their best – much like a well-oiled machine. Chiropractors have the expertise to evaluate your needs and create a specialized plan to keep your body feeling and functioning at its best. 

Despite the millions of falls seniors sustain each year, slips and falls are not a normal part of aging, and you don’t have to be a statistic! Using these few key fall prevention strategies, you can age gracefully, combatting the fear and likelihood of sustaining a slip or fall.

Want to Get Ahead of Aches and Pains?

Maintaining a regular stretching routine is a great first step to achieving whole-body wellness.

Take the first step to achieving whole-body wellness with an everyday stretching routine! Download our FREE stretching guide to keep your muscles and joints happy and healthy.

We’ve gathered our favorite everyday stretches to keep the neck, shoulders, back, hips and knees feeling good and functioning properly!

everyday stretching guide cta