Seniors' Falling Injuries Are Preventable
What You Can Do to Help Prevent Falls
- Remain active
- Weight training to strengthen leg muscles
- Tai chi for balance and strength
- Wear flat, wide-toed shoes
- Eat calcium-rich foods
- Take calcium supplements
- Preventing Falls and Injuries
Maintaining muscle strength through exercise may be the key to fall
prevention. "Many elderly are scared of falling, so they restrict their
activities and that can begin a downward spiral," Johnston said.
"Paradoxically, what people need to do is to keep exercising to maintain
their function to keep from falling."
She recommends strengthening leg muscles through weight training. She also
advocates tai chi, a calm form of Chinese martial arts, which has been shown to
reduce fall frequency because it promotes balance and strength.
Choosing shoes that are flat and have a wide toe is also important in fall
Because falls aren't always avoidable, older Americans should prepare
themselves, Johnston said. Eating calcium-rich foods and taking calcium
supplements to keep bones strong will play a big part in determining how people
fare during and after a fall.
"If elders can stay active rather than becoming sedentary, they will do
much better in their later years," she said. "There's hope. It is never