Article Library Video Library Definitions

Can Physical Therapy Prevent Senior Falls?

Author

Medical Guardian

For more information about the author, click to view their website: Medical Guardian

Posted on

Jan 09, 2025

Book/Edition

National

Email US

Click to Email Us

With more than one in four adults over 65 suffering a fall each year, falls are the leading cause of injury for older adults in the United States. Many of these falls can create serious injuries that lead to long-term health complications and disabilities. However, falls are not an inevitable part of aging. There are many ways to reduce the risk of preventable falls, including physical therapy.

This article discusses the most common fall risk factors for aging adults and how physical therapy can prevent falls and fall-related injuries. We also provide some practical physical therapy exercises to try under the supervision of a trusted health care provider or loved one. Whether you want to improve your balance or build strength, physical therapy can help you reduce your fall risk.

The Most Common Fall Risk Factors for Older Adults

Older adults must be proactive about adopting strategies to prevent falls because falling once doubles the risk of falling again. Awareness is one of the most important aspects of fall prevention. If you're aware of your fall risk factors, you can significantly decrease the chance of falling.

While a combination of risk factors causes falls, many are preventable. The following are some of the most common issues that contribute to slips and trips for older adults:

Various health conditions, including arthritis, diabetes, and orthostatic hypotension — a condition in which your blood pressure suddenly drops when you stand
Medication side effects — like confusion, dizziness, and headaches — or taking multiple medications
Muscle weakness and atrophy from a lack of physical activity
Balance or walking problems
Environmental hazards, like poor lighting, loose rugs, and fixture leaks
Foot pain and inappropriate footwear
Experiencing a fall in the past year
Improper use of an assistive device, including a cane, walker, or scooter
Impaired vision
Incontinence that might cause you to rush to the restroom

How Physical Therapy Prevents Falls

While you cannot eliminate your fall risk, you can reduce it through physical therapy. One National Library of Medicine study suggests that regular multicomponent exercise helps prevent falls in older adults. Another study published by the Journal of American Geriatrics Society shows that physical therapy helped older adults reduce falls and fall-related injuries by up to 35%.

It's no wonder physical therapy reduces the chance of falls — routine physical activity is vital for our long-term physical health and mobility. Exercise strengthens your bones, muscles, and joints, naturally reducing the likelihood of conditions that increase fall risk, including sarcopenia and osteoporosis. For this reason, the World Health Organization suggests older adults partake in moderate to intense aerobic physical activity for 150 to 300 minutes per week.

How Physical Therapy Benefits Older Adults

Physical therapy programs usually include balance and strength-training exercises that improve muscle strength, balance, and coordination over time. A physical therapist can also conduct a home safety assessment to identify your home's slip, trip, and fall hazards. They might recommend using an assistive device like a cane or walker.

A physical therapist can develop an exercise program that meets your unique needs and help you:

Improve core stability and strength
Strengthen leg and arm muscles
Enhance balance and equilibrium
Assess and improve your gait speed
Eliminate potential environmental hazards
Teach you how to use an assistive device

Ultimately, routine physical therapy and assistive devices can improve mobility, enhance safety, and boost your confidence and desire to be physically active.

Physical Therapy Exercises for Older Adults

Below are some helpful types of physical therapy for seniors. These activities are only suited for people with a low fall risk who can stand without support from others. Speak with your primary care physician or physical therapist before attempting a new exercise or if you're unsure whether certain movements are beneficial for you.

Sit-to-Stand and Squat Exercises

Sit-to-stand and squatting exercises improve leg strength and balance. Here's how to conduct a sit-to-stand exercise:

Using a stable chair positioned in front of a sturdy support surface like a countertop, begin by sitting in the chair with your feet flat on the ground. Make sure you are sitting on the edge of your seat.
Leaning forward, shift your body weight up. Squeeze your gluteal muscles as you rise from the chair into a standing position.
Slowly lower your body back into the chair, using your hands for support. Repeat this motion 10 times twice daily.

Balance Exercises

Balance exercises help improve balance and coordination, significantly reducing your fall risk. Always have your physical therapist or a loved one nearby when doing the following balance exercises:

Preparation: Get ready by standing with your feet shoulder-width apart and your eyes open for 10 seconds. Slowly work your way up to 30-second intervals.
Side leg raises: Stand facing a stable surface. With your hands on the table or countertop, slowly lift your left leg to the side. Remember to keep your back straight and your toes facing forward. Repeat this motion 15 times per leg.
Marching in place: Stand next to a stable surface for support. Begin by lifting your right knee as high as possible before lowering it. Repeat with your left knee. Continue to march in place for 20 intervals.
Single limb balance: Stand facing the back of a sturdy chair. Holding onto the chair, lift one foot behind you and balance on the other foot for as long as you can. Switch feet when you're ready. Eventually, you should be able to stand on one foot for up to a minute.

Strength-Training Exercises

Strength-training exercises keep your muscles, joints, and ligaments strong and limber. Ask your doctor or physical therapist about trying out these strength-training exercises:

Toe lifts: Toe lifts improve leg muscle strength and balance. Standing in front of a sturdy support surface, extend your arms out in front of you. Hold on to your support if you need to. Raise up onto your tip-toes as high as possible before gently lowering your heels to the floor. Gently raise and lower your heels 15 to 20 times.
Back leg raises: Strengthen your lower back and buttock muscles with back leg raises. To begin, stand facing the back of a sturdy chair. Hold on to the chair for support. Slowly lift one leg behind you, extending it as far as you can comfortably. Don't bend your knees as you lift your leg behind you. Hold your leg in the air for a couple of seconds before gently lowering it to the ground. Slowly raise and lower each leg 15 times.
Wall push-ups: Stand arm's length away from a blank wall. Raise your hands to the wall at your shoulder height and width. Bring your body toward the wall with your feet firmly planted on the floor. Gently push away from the wall. Repeat this exercise up to 20 times.

Protect Yourself or a Loved One With a Medical Alert System

Physical therapy is an effective way to reduce your risk of falls. However, accidents happen. At Medical Guardian, we understand that having a backup plan is vital. It could even save a life. Our mission is to help you live without limits, including the fear of falls. We've designed our medical alert systems and fall detection devices to fit your lifestyle and complement your fall prevention strategies, providing you and your loved ones with the peace of mind you need to live independently and safely.

Contact the Medical Guardian team today to learn how a medical alert system could benefit you or a loved one. You can also take our quick product quiz to discover which of our award-winning medical alert systems best suits your needs and lifestyle.

Can Physical Therapy Prevent Senior Falls?

To view the original version of this article visit www.medicalguardian.com/medical-alert-blog/health-wellness/can-physical-therapy-prevent-senior-falls
Seniors Blue Book was not involved in the creation of this content.

Other Articles You May Like

How to Prevent and Treat Joint Pain

How to Prevent & Treat Joint Pain Most of us never think about our joints until they start to hurt. As we age, we lose strength and flexibility in our tendons and ligaments. As our joints get tighter, it may become harder to move. The cartilage between our bones of the joints also starts to break down; this leads to inflammation and osteoarthritis, the most common joint disorder. Taking care of your joints can help reduce joint pain and stiffness. Five Tips to Keep Your Joints Healthy 1. Stay at a healthy weight. Carrying extra body weight puts strain on thejoints, especially the knees. On the flip side, being underweight can lead to a lackof muscle, which helps keep your joints strong and stable. Aim for a healthy weightbased on your height and body type. 2. Exercise every day and make sure to warm up before and cool down after.You may think it's better to limit exercise if your joints are hurting, but regularmovement and exercise is one of the best ways to prevent and help joint pain.Exercise strengthens the muscles around joints, helping to take pressure off them.If you have joint pain, stick to low-impact activities like biking, swimming,and walking. The more you move, the more likely youll keep moving without painand stiffness as you age. It's also important to stretch before and after you exercise to loweryour risk of straining joints and muscles. Just five minutes of stretching beforeexercise to warm up your joints and five minutes after to cool down will helpprevent workout injuries. 3. Add anti-inflammatory foods to your diet. A Mediterranean diet richin fruit, vegetables, whole grains, beans, and healthy fats reduces joint pain. Addthese other anti-inflammatory foods to your grocery list: Tomatoes Olive oil Green leafy vegetables, like spinach, kale, and collards Nuts like almonds and walnuts Fatty fish, like salmon, mackerel, tuna, and sardines Fruits, like strawberries, blueberries, cherries, and oranges 4. Make sure you're drinking enough water. Your bodys cartilage thatcushions your joints is made up of 80% water. When you get dehydrated, yourbody starts pulling water from other sources, including cartilage. This leads to jointpain and a greater risk of injury. 5. If you smoke, it's time to quit! Smoking is a risk factor for everything, fromheart and lung problems to cancer and joint pain. Smoking increases inflammationthroughout the body. This makes it harder for your body to heal if you injure yourjoints. To quit smoking, seek support and a treatment plan from your Primary CareProvider. His or her phone number is on the back of your Viva Medicare ID card. Contact Viva Health to find out more about Medicare Plans in the Alabama area. Call 800-633-8472 to find out more!

Boost Brainpower: Eight Seniors Helping Seniors Games For Better Mental Agility

While physical fitness is crucial for seniors health, nurturing ones mind is equally as important. Brain exercises enhance cognitive abilities, memory, and focus, similar to how diverse workouts target specific muscle groups. At Seniors Helping Seniors in-home care services, we understand the unique needs of our clients in the Northeast. Thats why weve gathered eight enjoyable memory games designed to improve mental skills and keep the mind agile. Read on to discover these delightful, brain-boosting activities and lets play!Jigsaw PuzzlesSolving jigsaw puzzles can enhance visual-spatial skills and improve problem-solving abilities. Connecting pieces of different shapes and colors tests patience and sharpens an individuals eye for detail.Simon SaysPlaying Simon Says, a classic childhood game, encourages active listening and short-term memory. Its a fun way to exercise ones ability to follow instructions accurately while encouraging quick thinking and coordination. Partner up with a Seniors Helping Seniors caregiver and give it a try!TriviaAnswering trivia questions is a great way for seniors to test their knowledge of different subjects, while also learning new facts and improving memory. Looking for a topic? Consider exploring the Northeasts history, geography, and local culture. Challenge friends, family, or a caregiver to a few rounds and see who wins the title of ultimate trivia champ!Crossword Puzzles or SudokuCompleting crossword puzzles and Sudoku challenges vocabulary, logic, and problem-solving skills. Tricky brain teasers promote mental agility and are a delightful, accessible way to keep the mind sharp and active.Word RecallWord Recall is a fun game that involves remembering and reciting words. To start the game, pick a word. Next, each player takes turns adding a new word that begins with the last letter of the previous word. For example, if the first word is apple, the next could be elephant, and so on. This simple game is an engaging way to improve language processing and recall.Chess or CheckersChallenge a Seniors Helping Seniors caregiver to a game of chess or checkers! Strategy games demand critical thinking, planning, and foresight. Playing a few rounds hones analytical skills and enhances concentration and decision-making abilities all from the comfort of home.Name That TuneHow well do you or your senior loved one know your favorite songs? Our clients can test their music knowledge with this enjoyable recall game. To get started, have a Seniors Helping Seniors caregiver play a few seconds of a song and try to guess the title and who sings it. Studies show that music can stimulate the part of the brain responsible for memory and emotion. Not to mention, hearing familiar tunes can also bring back positive feelings of nostalgia.Memory TrayImprove short-term memory using items found around the house. Participants will need a partner for this one a Seniors Helping Seniors caregiver makes the perfect teammate! Start by asking them to place some items on a tray or tabletop. Study the pieces for a minute or two and then have them remove the objects. Afterward, try to recall as many items as possible. This game is an interactive way to challenge attention, concentration, and visual-spatial abilities. These memory games are specifically tailored to engage seniors, providing enjoyable moments of connection while challenging their minds. Activities like playing word games or testing analytical skills can boost brain function, improve cognitive skills, and enhance seniors overall mental acuity. When paired with Seniors Helping Seniors in-home care services, mental agility training enables seniors to live their golden years to the fullest potential, while staying connected to their community and their roots.

The Transformative Benefits of In-Home Occupational Therapy for Seniors

Celebrated each April, National Occupational Therapy Month recognizes the valuable contributions of this specialized form of healthcare. While Seniors Helping Seniors in-home care services provide daily support for those we serve, occupational therapy is another method that helps seniors maintain their independence. In this Seniors Helping Seniors blog, well review the field of occupational therapy and explore the ways it can enhance the lives of seniors. Keep reading to learn more about National Occupational Therapy Month and the holistic advantages your Seniors Helping Seniors caregiver can help provide and practice.Ways Occupational Therapy Benefits Seniors at Home Before we dive into the many ways occupational therapy can help the senior community, lets talk more about what occupational therapy is. Occupational therapy is an evidence-based, skilled treatment that uses activities of daily living (ADLs) to help individuals achieve personal independence. Occupational therapists undergo extensive training to assess seniors capabilities and develop individualized treatment plans that improve their independence and overall well-being.By focusing on everyday tasks, occupational therapy practices can guide seniors in reclaiming their autonomy and mobility. Whether recuperating from injury, managing chronic illness, or adapting to age-related changes, many seniors find valuable support in occupational therapy. Below are a few ways that it can enhance the quality of life for seniors as they age in place.Improves Independence and Quality of LifeAs we age, everyday tasks that once seemed effortless can become more challenging. Simple activities like brushing your teeth, doing laundry, or moving around your home may require extra effort. Through targeted exercises and muscle retraining, occupational therapy can help you safely regain confidence in your mobility. Reclaiming control over your bodys movement restores a sense of independence, which can contribute to a more positive outlook on life.Prevents Falls and InjuriesOccupational therapy incorporates muscle-strengthening exercises and gait training to improve stability and minimize the risk of falls in older adults. This training, combined with other efforts to safety-proof seniors homes, creates a safe and supportive environment that promotes mobility, independence, and well-being.Manages Chronic Conditions and DisabilitiesChronic conditions often related to aging can profoundly impact seniors quality of life and their ability to carry out daily activities. Occupational therapists step in to provide valuable support through adaptive strategies and effective pain management techniques. These methods help seniors learn to navigate the limitations of long-term health conditions, allowing them to preserve their independence and overall well-being.Provides Cognitive StimulationPracticing occupational therapy can help improve cognitive abilities that may have declined or become impaired. This might include participating in activities at home that boost memory, like solving puzzles, playing word games, sequencing tasks, and practicing exercises that promote attention.The Seniors Helping Seniors team loves watching our clients thrive, whether through the assistance of our caregivers or with the help of other senior-focused services. Occupational therapy provides seniors with comprehensive, personalized support that addresses their physical, cognitive, emotional, and environmental needs, enabling them to maintain independence and dignity as they age. This National Occupational Therapy Month, set aside some time to discover how this practice could benefit you or your senior loved one; its one more way that Seniors Helping Seniors clients can stay active, engaged, and brimming with independence in the golden years!

View Details

Medical Guardian | Medical Alert Devices

Assistive Devices 1818 Market Street, Philadelphia, Pennsylvania, 19103

As a trusted leader in personal safety and medical alert systems, Medical Guardian has been empowering seniors and their families for over two decades. With a mission to provide safety, security, and peace of mind, Medical Guardian offers state-of-the-art solutions that enable seniors to maintain independence while staying connected to immediate help whenever needed.Who We AreFounded on the belief that everyone deserves to feel safe at home and on the go, Medical Guardian has grown into one of the most recognized names in the personal emergency response industry. With a focus on innovation, accessibility, and reliability, we are committed to delivering products and services that enhance the quality of life for seniors nationwide.Our Solutions: Tailored for Every LifestyleMedical Guardian understands that no two lifestyles are the same, which is why we provide a wide range of medical alert systems to meet unique needs. From home-based devices to on-the-go wearable technology, our solutions are designed to fit seamlessly into daily life. Key offerings include:In-Home Medical Alert SystemsPerfect for seniors who spend most of their time at home, these systems provide 24/7 monitoring through easy-to-use base stations and wearable help buttons. With features like fall detection and two-way communication, help is always just a button press away.Mobile Medical Alert SystemsFor active seniors, our mobile systems offer GPS tracking and nationwide coverage, ensuring safety wherever life takes you. These portable devices are lightweight and discreet, providing peace of mind without compromising mobility.Wearable TechnologyCombining functionality with style, our wearable devices include medical alert watches and pendants equipped with cutting-edge technology. These devices are not only lifesaving tools but also fashionable accessories that integrate seamlessly into any wardrobe.Fall Detection TechnologyFalls are one of the leading causes of injury among seniors. Medical Guardians advanced fall detection sensors can automatically alert our monitoring center in case of a fall, even if the user is unable to press the button.Caregiver ToolsMedical Guardians products are complemented by innovative caregiver tools, such as activity tracking and location monitoring, to keep loved ones informed and reassured.PERS Solutions for Senior Living CommunitiesMedical Guardian proudly partners with senior living communities to provide Personal Emergency Response Systems (PERS) tailored specifically to the unique needs of Affordable Housing, Independent Living, and Assisted Living environments.Our solutions are designed to increase resident safety, empower staff with reliable tools, and deliver added value to your community. By integrating Medical Guardians systems, senior living communities can enhance their reputation as safety-focused environments while offering peace of mind to residents and their families.With flexible plans, seamless integration, and ongoing support, Medical Guardian makes it easy for senior living operators to implement top-tier safety solutions for their residents.Commitment to ExcellenceAt Medical Guardian, safety is more than a productits a promise. Our U.S.-based monitoring centers are staffed by highly trained professionals who are ready to respond within seconds of an alert. With multiple monitoring centers, we ensure redundancy and reliability, so no call goes unanswered.Each product undergoes rigorous testing to meet the highest standards of quality and performance. Additionally, our customer care team is available to guide families and senior living communities through every step, from choosing the right device to troubleshooting and technical support.Why Choose Medical Guardian?National Reach, Local Care: While Medical Guardian serves clients nationwide, our services are personalized to meet the needs of each individual and their community.Proactive Safety Solutions: Our devices go beyond emergency response, offering proactive monitoring and tools that support overall well-being.Affordable Plans: We believe safety should be accessible to everyone, which is why we provide flexible and affordable plans without hidden fees.Trusted by Millions: With thousands of 5-star reviews and endorsements from leading senior-focused organizations, Medical Guardian is a name families and communities can rely on.Empowering IndependenceSeniors face many challenges as they age, but losing independence doesnt have to be one of them. Medical Guardians medical alert systems are designed to empower seniors to live life on their terms, with the freedom to pursue their passions and the confidence that help is always within reach.Whether youre a senior seeking greater independence, a caregiver looking for peace of mind, or a senior living community exploring safety solutions, Medical Guardian is here to support you every step of the way.For more information, visit MedicalGuardian.com or call 1-800-734-2092 to speak with a representative.