Healthy Tips - Risk of Falling with Age
Hi I’m Kelly Ardito, for STAR Physical Therapy and today we’ll be talking about risk of falling in the aging population. According to the CDC, more than one-third adults ages 65 and over fall each year. Of those falls, twenty to thirty percent result in moderate to severe injuries. In the year 2000 over 19 billion dollars were spent by insurance companies on fall-related injuries. According to the world health organization an effective way to help reduce your risk of falling is to perform a strength and balance program. Our first exercise a “single leg balance”. You’re going to balance on one leg while holding on to a steady surface. You’re going to hold for 10 seconds and perform two to three sets on each leg. Our second exercise are “standing marches”. You’re going to hold on to a steady surface and you’re going to alternate lifting leg to chest – or to a height that is comfortable for you. You’re going to perform 10 reps with two to three sets. Our third exercise our “heel raises”. Again holding on to a steady surface, I’m going to have you come up onto the balls of your feet. You’re going to perform 10 reps at two to three sets. Our fourth exercise is “standing abduction”. Again holding on to a steady surface, you’re going to kick out to the side making sure your toes face straight. You’re going to perform 10 reps with two to three sets on both sides. For our last standing exercise we’re going to do “safety squats”. You’re going to hold on to a steady surface. You’re going to bend your knees to 45 degrees like you’re getting ready to sit into a chair. You’re going to perform 10 reps at two to three sets. For our final exercise will be doing “sideline clams”. Laying on your side with knees bent to 45 degrees and heels together you’re going to raise your knee. Good. And come back down nice slow and controlled. You’re going to perform 10 reps two to three sets and perform on the opposite side. For further information, please contact your healthcare professional and visit our website CT ortho dot com.