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  • Writer's pictureJeremy Pucheta

Strengthen Your Balance: Preventing Falls with Exercise Physiology

Welcome to Falls Prevention Month

This April, we shine a spotlight on reducing the risk of falls, a critical issue particularly for the elderly, which can lead to serious injuries. The good news? Many falls are preventable through targeted interventions like exercise physiology. Join us as we delve into how working with an exercise physiologist can boost your strength, balance, and mobility, cutting down the chances of falls significantly.

Why Falls Shouldn't Be Overlooked

Falls are more than just slips; they signal underlying health issues that need attention. In Australia, they're a leading cause of hospital visits among older adults. The impact of a fall can be devastating, extending beyond physical injuries to include psychological effects such as fear of falling again. This often leads to less activity, which only increases fall risk.

How Exercise Physiology Can Help

Exercise physiologists are your go-to professionals for developing personalised exercise routines. Here’s how they tackle fall prevention:

  • Strength Training: Focus on building strength in your legs and core to improve stability.

  • Balance Exercises: Enhance your balance and coordination, crucial for preventing falls.

  • Flexibility Workouts: Increase your range of motion to help prevent injuries if you do slip.

  • Endurance Activities: Keep your overall health robust to fend off the fatigue that can lead to falls through aerobic training.

Every plan is tailored to fit your specific health needs and abilities, ensuring you not only stay safer but also improve your overall health.

Everyday Strategies to Prevent Falls

Adopting simple, effective strategies can make a big difference:

  • Stay on Track: Regular check-ins with your exercise physiologist help tweak your plan as your fitness level changes.

  • Make Your Home Safer: Simple changes like securing rugs and improving lighting can significantly reduce fall risks at home.

  • Join the Community: Participating in group exercise sessions not only boosts your physical health but also connects you with others. We are running and building group exercise classes here at Move 2 Thrive Clinic.

  • Learn and Educate: Understanding the role of nutrition and hydration in muscle health is key.

Success Stories

Meet Joan, 72, who regained her confidence and independence after starting a custom exercise plan post-fall. And John, whose Parkinson’s-specific exercises significantly reduced his fall risk and improved his quality of life.

Simple Home Exercises to Try

You can start these safe, easy exercises at home today:

  • Chair Squats: Strengthen your lower body by squatting to a chair and standing up.

  • Heel-To-Toe Walk: Improve your balance by walking heel to toe in a straight line.

  • Wall Push-Ups: Build upper body and core strength with push-ups against a wall.

  • Toe Lifts: Boost your calf muscles and balance by rising onto your toes and slowly lowering down. This can be made harder by doing it on a small step if safe enough to do.

These exercises are great for building stability and can be adjusted to your fitness level.

The Role of Education and Technology

Educating yourself and loved ones about fall risks and prevention is crucial. Attend workshops, read up on safe practices, and use technology like wearable devices that monitor your movement to stay proactive about preventing falls.

Take Control with Exercise Physiology

Exercise physiology isn’t just about preventing falls—it’s about empowering you to live actively and fearlessly. Regular exercise tailored to your needs can safeguard your independence and enhance your well-being.

Ready to take the first step towards a safer, more active life? Contact Move 2 Thrive Clinic to set up a personalised exercise plan with one of our dedicated exercise physiologists. Let's make falls a preventable part of your past, not a constant threat.

Ready to Improve Your Balance and Safety?

Embrace a more active, safer lifestyle with our specialized exercise programs. Reach out to Move 2 Thrive Clinic this April, and keep moving forward safely all year round. Remember, preventing falls is about more than just avoiding injuries—it’s about enjoying your independence and living your best life.

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