Have you suffered a fall recently?
Worried about your balance or falling?
It’s never too late to start doing something about it. Falls can have a major impact on your quality of life, resulting in serious injury, a loss of confidence and reduced independence.
Research has shown that specific exercises that challenge your balance and improve your leg strength can drastically reduce your falls risk, enhance your quality of life and help you maintain your independence. Not to mention the benefits to the rest of your body.
For optimal physical and mental health, it is recommended that all adults (regardless of age, health, or ability) do a minimum of 30 minutes of moderate physical activity most days. To prevent falls and maintain independence this should include exercise or activities that improve muscular strength, coordination and balance. Exercises that challenge you aerobically also have health benefits for our heart and lung systems. Every bit of activity helps.
It’s Falls Month in April and our highly experienced and committed team of Physiotherapists and Exercise Physiologists at Physio Connex Performance Clinic in North Wyong, have compiled some simple tip tips to help prevent and manage falls.
Top tips for falls prevention and effective management
- You are never too old to get started, get back into it or enjoy the benefits of exercise. In fact some of our patients haven’t been or even thought about exercise for at least 20 years. Once it becomes part of your regular routine, the benefits become noticeable and you realise how enjoyable it can be with a health professional safely supporting you along the way, you will be hooked.
- Work to your own physical level for exercise to be effective it needs to be challenging. This will be different for everyone. You can easily use your breathing as a simple gage. Exercise at a level that causes you to work up to a decent puff and can maintain a basic conversation. This can be walking, bike riding, doing a gym program or group exercise class, but try to pick something that you enjoy doing. You are much more likely to stick to it and longevity is the key!
- Incidental exercise can be just as important and beneficial as a structured program.
Yes you have probably heard it all before but incidental exercise really is important for everyday life. Take the stairs when you can and avoid the lift. Get out of your chair and move at least every hour -try sitting back down and standing up at least 10 times each time you get up. Park the car further away from the shops – there’s probably more available spots there anyway! - Set goals for yourself either independently or with your trained and qualified Exercise Physiologist and Physiotherapist. They are a great way of measuring success, keeping you focused, motivated and on track for success. These need to be specific and personalised, and it is best if you can make them functional based on your capabilities. For example: to be able to walk from one end of the shops to the other without a rest.
- Have a set program designed by a professional. Physiotherapists and Exercise Physiologists have the experience and qualifications to be able to custom design a unique program that specifically suits your needs and requirements, this is key for enabling you to enjoy exercise safely and to ultimately enhance your quality of life. Ideally your Physio and Exercise Physiologists can work hand in hand to design the best program for you, at Physio Connex an integrated care approach is utilised to ensure optimal outcomes for patients. The clinic has its own rehabilitation gym space, giving you access to state-of-the-art equipment without having to sign up to a commercial gym.
Are you worried about falling or losing balance? Our expert team is here to help.
Contact Physio Connex Today!
