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V92 - 5 Easy & Simple Exercises to Prevent Fall in Seniors | ವಯಸ್ಸಾದವರು ಬೀಳಬಾರದೆಂದರೆ ಈ ವ್ಯಾಯಾಮ ಮಾಡಿ
According to the World Health Organization (WHO), falls are a significant concern for individuals aged 65 and older, with at least 35% experiencing a fall annually. Various factors contribute to this, including reduced balance and equilibrium, weakening muscles, osteoporosis-related bone fragility, declining vision, and medication-induced dizziness. Falls often result in injuries such as Colles' fractures in the wrist, spine compression fractures, or hip fractures like neck of femur or intertrochanteric femur fractures. These injuries can lead to prolonged periods of immobility, impacting daily activities and requiring medical interventions such as surgery.
To address and prevent falls among the elderly, implementing a structured exercise regimen is crucial. Here are five main categories of exercises tailored for elderly individuals to enhance balance, strength, flexibility, and overall mobility, thereby reducing the risk of falls:
Warm-Up Exercises:
Neck Roll: Slowly rotate the neck clockwise and then anti-clockwise while sitting or standing.
Shoulder Shrug: Lift and shrug both shoulders, hold briefly, and release.
Ankle Circle: Rotate the ankles in clockwise and anti-clockwise directions while seated.
Cardio Exercises: Engage in activities like standing March or cautious Jumping Jacks to elevate heart rate and prepare the body for further exercises.
Balance Exercises:
Single Leg Stance: Stand on one leg (with support if needed) to strengthen core and leg muscles.
Heel-to-Toe Walk (Tandem Walking): Walk along a straight line touching heel to toe, improving proprioception and balance.
Standing on Uneven Surfaces: Progress to balancing on sloping or uneven surfaces for advanced balance training.
Strengthening Exercises:
Squats: Perform chair squats to strengthen thigh and buttock muscles while ensuring safety.
Wall Push-Ups: Strengthen upper body muscles by doing modified push-ups against a wall.
Leg Raise: Sit or lie down to raise and hold legs, targeting quadriceps and lower limb strength.
Flexibility Exercises:
Chair Yoga: Perform seated yoga poses to improve spinal flexibility and overall mobility.
Seated Hamstring Stretch: Stretch hamstrings by leaning forward with one leg extended.
Arm Circles and Stretch: Rotate and stretch arms to maintain flexibility in upper limbs and shoulders.
Functional Exercises:
Sit-to-Stand: Practice transitioning from sitting to standing positions, enhancing functional mobility.
Walking Patterns: Incorporate varied walking patterns like side steps or backward walking to improve gait and balance in different situations.
By incorporating these exercises into a regular routine, elderly individuals can enhance their physical abilities, reduce the risk of falls, and maintain independence in daily activities. It's essential to consult healthcare professionals or physical therapists to tailor exercises according to individual capabilities and health conditions for optimal safety and effectiveness.
For more details:
Bhagwat Hospital
Court Road, Sagar - 577401
Contact - 8762288163
Web: www.bhagwathospital.com
Facebook: / bhagwathospitalsagar
Instagram: / bhagwathospital
Linkedin: / drkishanbhagwat
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