As we age, the risk and impact of falls become a significant concern. That’s why fall prevention is a big part of maintaining seniors’ quality of life.
The Kensington Falls Church is pleased to present Part II of our Meet Our Experts Series: “Strong & Steady: Explore Our Vitality Program and Fall Prevention Techniques,” featuring Jennifer Stahl, PT, DPT, CEEAA, and Senior Director of Powerback Rehab, so that you will have the latest information and techniques to prevent falls.
RSVP today and join us on August 22nd from 4:30 pm – 6:00 pm!
This in-person event will explore effective fall prevention strategies and introduce our innovative Vitality program.
Whether you’re a senior, a caregiver, or simply interested in fall prevention, this event offers valuable insights to enhance safety and well-being.
Fall risks in seniors
Falls are a leading cause of injury among older adults, with one in four Americans aged 65 and over experiencing a fall yearly.
These incidents can lead to serious injuries, including hip fractures and head traumas, potentially reducing independence and quality of life.
Several factors contribute to increased fall risk in seniors:
- Decreased muscle strength and flexibility
- Balance issues
- Vision problems
- Medication side effects
- Environmental hazards
By understanding these risks, we can take proactive steps to prevent falls and maintain an active, independent lifestyle.
Effective exercises to enhance strength and balance
Regular physical activity is essential to prevent fall risk. We emphasize exercises that improve balance, strength, and flexibility to help maintain mobility and reduce the likelihood of falls.
Below are recommended exercises that can be safely performed, ideally with guidance from a physical therapist or fitness professional:
Balance exercises to reduce fall risk for seniors
- Standing on one foot: Hold onto a chair for support and lift one foot off the ground, balancing on the other foot. Hold for a few seconds, then switch feet.
- Walking heel-to-toe: Place the heel of one foot just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.
- Tai chi movements: Practicing Tai Chi can significantly improve your balance and stability through slow, controlled movements and deep breathing.
- Side leg raises: Stand behind a chair for support and slowly lift one leg to the side, maintaining balance. Hold briefly, then lower back down and repeat on the other side.
- Back leg raises: Holding onto a chair, lift one leg straight back without bending your knees or pointing your toes, then slowly bring the leg back down.
Strength training exercises to improve balance and strength
- Chair squats: Stand before a chair and slowly lower yourself until you’re close to sitting, then stand back up. Use your legs, not your arms, to get up and down.
- Wall push-ups: Stand an arm’s length from a wall, place your hands on the wall at shoulder height, and perform push-ups against the wall.
- Resistance band workouts: Use resistance bands for arm curls, pulls, and leg presses to build upper and lower body strength.
- Seated knee lifts: While sitting in a chair, slowly lift your knee toward your chest and lower it back down, strengthening the abdominal and thigh muscles.
- Toe stands: Stand behind a chair for support, rise onto your toes, hold for a few seconds, and lower back down to strengthen your calf muscles.
Flexibility and coordination exercises
- Seated twists: Sit in a chair, cross your arms over your chest, slowly twist your upper body to one side, hold, and return to the center. Repeat on the other side.
- Calf stretches: Place one leg behind you with your heel down and gently bend your front knee to stretch the calf muscle of the back leg.
Home safety tips to reduce fall risks
Creating a safe living environment is essential for fall prevention, which includes:
- Remove clutter from walkways
- Secure loose rugs or remove them entirely
- Improve lighting, especially in stairways and bathrooms
- Install grab bars in bathrooms and handrails on both sides of staircases
- Keep frequently used items within easy reach
We’ve implemented these safety measures throughout our community.
The Kensington Falls Church neighborhoods are designed with senior safety in mind, featuring non-slip flooring, ample lighting, and easily accessible storage.
The importance of regular health check-ups
Regular medical check-ups play a vital role in fall prevention.
These appointments allow healthcare providers to:
- Review and adjust medications to minimize side effects that may increase fall risk
- Check vision and hearing, addressing any issues promptly
- Assess bone density and overall physical health
- Discuss any concerns about balance or mobility
We coordinate with healthcare providers to ensure our residents receive comprehensive care.
We also offer on-site health monitoring to catch potential issues early.
Proper use of assistive devices for fall prevention
Assistive devices can significantly reduce fall risk when used correctly.
Common devices include:
- Canes
- Walkers
- Wheelchairs
- Grab bars
- Non-slip bath mats
- Bath or shower chairs
- Handheld showerheads
- Smooth transition flooring on ramps
- Automatic night lights
- Motion-sensor lights
- Wearable alert devices that can call for help in case of fall
- Voice-activated assistance like Amazon Echo or Google Home for making calls, sending alerts, or controlling lights without moving
- Remote monitoring systems for family members to monitor activity
- Non-slip socks and shoes
The Kensington Falls Church Vitality Program
We’re excited to introduce our new Vitality program, which promotes wellness and fall prevention.
This program, now open to our waitlist, offers:
- Personalized therapy services
- Fall risk assessments
- Customized exercise plans
- Education on fall prevention strategies
The Vitality program allows seniors to start working on their strength and balance even before moving into our community, ensuring a smoother transition and reduced fall risk from day one.
On-site rehabilitation services
Our partnership with Powerback Rehab brings expert rehabilitation services directly to our residents.
These on-site services offer numerous benefits:
- Convenient access to therapy after an illness, injury, or surgery
- Ongoing support for maintaining strength and balance
- Specialized equipment for senior rehabilitation
- A team of experienced therapists familiar with the unique needs of older adults
By providing on-site services, we can address mobility issues promptly and effectively, reducing the risk of falls and promoting faster recovery when incidents occur.
The Kensington Falls Church: safety and independence for your loved one
Join us for our PowerBack Rehab Fall Prevention event at The Kensington Falls Church, where expert advice meets compassionate care.
RSVP to secure your spot for this enlightening event.
Located in the heart of Falls Church, Virginia, The Kensington Falls Church is a premier assisted living and memory care community dedicated to serving those with Alzheimer’s and dementia.
For more details, contact The Kensington Falls Church team today and ensure your loved one’s future is in caring hands.