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

Sleep & Aging: How to Get More and Better Sleep

As winter approaches and the days get shorter, you may envision yourself entering a hibernation period of sortssleeping for longer periods and more soundly. However, for many people, the same sleep struggles that plague them during the summer persist throughout the winter. They may get worse because there is less daytime light.It is normal for your sleep patterns to change as you age. However, if youre chronically struggling to fall asleep at night or to stay asleep, it could negatively impact your health. Read on to learn actionable ways to get better sleep, including routines to follow if youre not getting enough sleep.How Your Sleep Changes With AgeSleep is a vital activity in every stage of life; however, how your body processes its horizontal hours fluctuates as you age. According to the Sleep Foundation, the aging process comes with changes in the hormones that drive your bodys circadian clock. You may find that you feel tired at different points during the day, shifting your schedule to falling asleep earlier in the day and waking up earlier in the morning. You may experience more nighttime awakenings (experts note that older people wake up three to four times each night, on average) and fewer periods of deep sleep. You may also get less exposure to daytime light as you age, which can affect your sleep hormones and quality of sleep.How Much Sleep Should You Be Getting?All of the changes in sleep that come with aging can impact the number of total hours that you sleep each day. However, its important to know that the National Sleep Foundation still recommends seven to eight hours of nightly sleep for adults over age 65. Its important to keep an eye on your sleep habits and try to reach this target because sleep is an important part of your overall health. Researchers have shown that getting less sleep is linked to a higher likelihood of chronic disease, particularly if you are getting five or fewer hours.How to Get Better Sleep as You AgeWhen you cant sleep, it can feel defeating. You may want to make a change in your daily routine but then struggle to have the energy to do so. Luckily, you can take many simple, actionable steps to get better sleep as an aging adult. This includes things you can do during the day to prepare your body to sleep better at night and also things you can do during your bedtime routine. Taken together, all of these healthy habits are known as sleep hygiene.According to the U.S. Centers for Disease Control and Prevention (CDC), here are the top sleep hygiene actions you can take to improve your daily routine and nightly slumber:Stay consistent with your sleep. This means that you should set a regular bedtime and wake-up time for yourself that does not vary daily, including on the weekends. Avoiding daytime naps can also help you sleep for longer periods at night.Exercise during the day. Exercise can help your body properly tire out and make it easier for you to fall asleep at night. Exercise is especially helpful if you are outside and exposed to natural sunlight because research has shown that light exposure during the day can decrease nighttime awakenings in older adults.Avoid consuming the top insomnia culprits. Drinking caffeine late in the day, drinking alcohol, and eating big meals before bed can all rob you of quality sleep.Keep your bedroom quiet and dark. Your sleeping space should be simple, without distracting computers, TVs, or other electronic devices.The experts at the American Academy of Sleep Medicine (AASM) also emphasize the importance of reducing your fluid intake before going to bed, as having to get up frequently during the night to use the restroom can disrupt your quality of sleep. Its also important to avoid trying to force sleep. AASM experts note that you should only go to bed if youre actually sleepy, and that you should get out of bed and do a quiet activity (without screens or light exposure) if you havent fallen asleep after 20 minutes.What to Do if Youre Not Getting Enough SleepSleep changes are a natural part of aging, but chronic sleep deprivation is not inevitable. In fact, chronic insomnia can interfere with your mood and your energy level, and it can even increase your risk of falls. If youre worried, youre not getting enough sleep, you may benefit from keeping a sleep journal that documents your daily routine. Take note of the nights that you sleep better (documenting your activities and when you consumed specific foods and drinks), as well as the nights that sleep is more difficult. Use the above tips to modify your sleep routine and, if youre still struggling after these tweaks, make sure to check in with your medical doctor. At Medical Guardian, we understand the importance of sleep when it comes to your overall quality of life. Our top-rated medical alert systems can provide several benefits to keep you well, including fall prevention (protection even when you sleep). To learn more, contact us today.

Are You at Risk for Osteoporosis? Don't Wait Until It's Too Late!

As we age, our bones become more brittle and susceptible to fractures, and for some, this can lead to the condition known as osteoporosis. It's important to assess your bone health, understand your risk factors for weakened or broken bones, and take action now to prevent or manage the condition. In this blog post, we have gathered valuable insights from American Bone Health, a nonprofit organization dedicated to raising awareness about bone health and providing guidance on safeguarding your bones. Join us as we delve into the crucial topics of osteoporosis, including risk factors, prevention strategies, and effective management techniques. Discover actionable steps to maintain healthy and strong bones, ensuring a resilient skeletal system throughout your life. What is Osteoporosis? Osteoporosis is a condition that causes bones to become weak and brittle, which can lead to fractures. Age, gender, and family history are all important risk factors for osteoporosis. Women are more likely than men to develop this condition, and the risk increases as we age. If you have a family history of osteoporosis, you may be more susceptible to this condition. There are steps we can take to prevent or manage osteoporosis. Eating a healthy diet that includes plenty of calcium and vitamin D is important for maintaining strong bones. Regular exercise, especially weight-bearing exercises like walking or dancing, can also help to keep your bones strong. Everyoneat every ageshould talk with their healthcare provider about their bone health. If you or a loved one is at risk for osteoporosis, it's important to talk to your healthcare provider about getting screened and tested. For those who are diagnosed with osteoporosis, there are medications and other treatments available that can help manage this condition and reduce the risk of fractures. Osteoporosis is also associated with an increased risk of falling. Along with exercises and fall prevention techniques, a medical alert device can ensure that you can get help quickly if needed and mitigate further impact to your bone health. At Medical Guardian we offer a range of devices and services to help you stay safe and independent. If you let one of our safety consultants know you have or are at risk for Osteoporosis, we can help you find the best device for your lifestyle. What is Osteopenia?Osteopenia is a condition in which bone mineral density is lower than normal but not low enough to be classified as osteoporosis. Essentially, it's a precursor to osteoporosis. While osteopenia is not as severe as osteoporosis, it is still a concern because it can increase the risk of developing osteoporosis and fractures. Osteopenia can occasionally be more difficult to manage than osteoporosis as it often goes undetected and untreated. Unlike osteoporosis, which is typically diagnosed using a bone mineral density test, osteopenia may not be detected until a fracture occurs. By the time osteopenia is diagnosed, bone loss may have already progressed, making it more difficult to treat. Osteopenia is more common than osteoporosis and affects a larger population of people, including younger individuals. This means that there may be a greater number of people with undiagnosed osteopenia who are at risk for developing osteoporosis and fractures. It's important to take steps to prevent and manage bone loss. Here are a few steps you can take to reduce your risk of osteopenia and osteoporosis. Get enough calcium and vitamin D Calcium and vitamin D are essential for maintaining strong bones, so make sure you're getting enough of both in your diet. Good sources of calcium include dairy products, leafy greens, and fortified foods. Vitamin D is produced in the body when skin is exposed to sunlight, but it can also be found in fatty fish and fortified foods. Exercise regularly Weight-bearing exercises such as walking, jogging, dancing, or lifting weights can help build and maintain bone density. Aim for at least 30 minutes of moderate exercise most days of the week. Quit smoking Smoking is bad for your bones, as well as your overall health. Smoking has been linked to decreased bone density and increased risk of fractures, so quitting smoking can help reduce your risk of osteoporosis. Limit alcohol consumption Heavy alcohol consumption has been linked to decreased bone density and increased risk of fractures. If you choose to drink, do so in moderation and limit your intake to no more than one drink per day for women and two drinks per day for men. Be mindful of medications Certain medications, such as corticosteroids and some anticonvulsants, can increase the risk of osteoporosis. Talk to your healthcare provider about the potential side effects of any medications you're taking and discuss alternatives if necessary. By making these simple lifestyle changes, you can help protect your bone health and reduce your risk of developing osteoporosis and osteopenia. If you're concerned about your bone health, take the American Bone Health Fracture Risk Calculator. You can see your results right away and then take them to your healthcare provider to start a conversation about additional steps to maintain strong bones. Click here to take the quiz: AmericanBoneHealth.org/frcmedguardianFor more information about bone health, visit AmericanBoneHealth.org

Staying Active with Medical Guardian: Your Partner in Motion

Staying active isnt just about exerciseits about embracing life with confidence, joy, and independence. Whether youre heading out for a morning walk, rock climbing with friends, or simply tackling the errands and adventures of everyday life, Medical Guardian is here as your constant companion, empowering you to live life without limits. Think of Medical Guardian as your trusty carabiner while scaling new heights. Like a rock climber relies on their equipment for safety and peace of mind, our devices are designed to keep you connected to care, ensuring help is always within reach, 24 hours a day, 7 days a week, 365 days a year! Whether youre exploring a new trail or enjoying your favorite hobby, you can stay focused on the experience, with the peace of mind knowing that your safety net is right by your side. Your Safety Net for Every Adventure From solo hikes to bustling family gatherings, life is full of moments where ensuring youre covered in case of an accident. Medical Guardian acts as your safety net, offering features like 24/7 monitoring and optional fall detection. With a simple press of a button, help is always available, so you can spend less time worrying and more time savoring the moments that matter. Our devices are lightweight, wearable, and designed for all lifestyles. Whether you prefer a sleek pendant, a discreet wristband, or a pocket-sized option, theres a Medical Guardian solution that fits seamlessly into your routinejust like a seatbelt on lifes ride, always there to protect you when you need it. Live Life Without Limits Medical Guardian isnt just about safety; its about enhancing your freedom. Want to explore your neighborhoods new yoga class? Go for it. How about a day at the park with your grandkids? Weve got you covered. With on-the-go GPS tracking and wireless connectivity, you can stay active wherever life takes you, knowing youre always connected to care. Our fall detection technology provides extra reassurance, automatically alerting our monitoring center if a fall is detected. Its like having a safety cushion that activates only when you need it, letting you move confidently and independently. More Than a Device: Your Care Companion Medical Guardian is more than just a medical alert systemits your partner in wellness. Its the assurance that someone is there, ready to support you, whether youre biking through the countryside or baking cookies in your kitchen. Our devices allow you to focus on what you love, with the peace of mind that help is only a button press away. Stay Active, Stay Empowered An active lifestyle is about more than staying fitits about staying engaged, connected, and fulfilled. With Medical Guardian by your side, you can embrace every opportunity to move, explore, and enjoy life. So go ahead: Take that dance class, stroll through your favorite museum, or hike that walking trail through your neighborhood. Medical Guardian is your constant companion, ensuring that no matter where life takes you, youre supported every step of the way. Live confidently, move freely, and let Medical Guardian be your guide to an active life well-lived. Ready to explore all the ways we can support your active lifestyle? Visit Medical Guardian to learn more.

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.